1691 community_back Community Back 背部 背部锻炼 https://www.skimble.com/images/workouts/categories/back_40x40.png https://www.skimble.com/images/workouts/categories/back_100x100.png https://www.skimble.com/images/workouts/categories/back_200x200.png https://www.skimble.com/images/workouts/categories/v2/back_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/back_640x640.jpg false 健身教练用户添加的最受欢迎的后背锻炼。 true 577613 2129387 30 Day Abs and Squats Challenge 3 From Men's Health 30 Day Abs and Squats Challenge. we challenge you to take our abs and squats' challenge. The three exercises involved in this challenge will help you achieve those sexy abs and legs. The best part is that this challenge is scheduled in such a way that it will gradually train you day by day thus building up your core muscle till you reach your goal on the 30th day. https://s3.amazonaws.com/prod.skimble/assets/40745/skimble-workout-trainer-exercise-pistols-8_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/40745/skimble-workout-trainer-exercise-pistols-8_full.jpg false 2eeb839b-5b6d-4264-bbde-66edf46d1ca9 17707 1584 false true 0 577613-30-day-abs-and squats-challenge false 215 1 20 Sit-Ups
On your back with arms behind your head. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return.
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On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower.
30 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 434 http://www.youtube.com/watch?v=hMN2z6rykNo 90 7e78eeb29ca955fefa177ace42303de6e24519b2 68 Rest
Chill out and breathe!
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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.
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Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
45 true 3 0 true 15 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 68 Rest
Chill out and breathe!
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Sit on the floor with crossed legs. Rest your hands palm up on your knees. Balance evenly across your sit bones and lengthen your spine. Breathe peacefully. If you'd like, touch the tips of your thumb and index fingers together.
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Start seated with your legs stretched out in front of you. Bend your knees and place the soles of your feet together as you gently grab your ankles and pull them in toward your sit bones. Release your hands behind you and open your chest up to the ceiling as you try to open your hips.
60 9991 http://s3.amazonaws.com/prod.skimble/assets/9991/skimble-workout-trainer-exercise-butterfly-1_full.jpg Seated Leg Stretch
Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.
60 1474 http://s3.amazonaws.com/prod.skimble/assets/1474/skimble-seated-leg-stretch_full.jpg Corpse
Simply lie flat on your back, feet and hands spread apart. Turn palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.
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On your back with hands tucked flat beneath your butt. Raise head and chest and arch your head back. Gently rest on the top of your head with a curved back and bent arms in support of your body.
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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
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Lie on your back with legs bent or straight. With both hands, pull up one knee and press it to your chest. Hold then release and repeat with the opposite leg.
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Sit on the floor with crossed legs. Rest your hands palm up on your knees. Balance evenly across your sit bones and lengthen your spine. Breathe peacefully. If you'd like, touch the tips of your thumb and index fingers together.
45 5542 http://s3.amazonaws.com/prod.skimble/assets/5542/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-3_full.jpg 5536 http://s3.amazonaws.com/prod.skimble/assets/5536/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-1_full.jpg 5539 http://s3.amazonaws.com/prod.skimble/assets/5539/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-2_full.jpg Head to Knee
Sit with a straight spine legs out in front. Bend one knee and bring the foot up the inner leg to rest as high up on the inner thigh as is comfortable. Turn your torso to face your straight leg. Lean your chest out over the straight leg and your bring your head towards the knee.
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Sit with one leg extended and the other bent with your heel beside thigh. Fold forward while keeping your extended foot grounded and your toes up. Lengthen your spine and hold.
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Kneel with the tops of your feet flat on the floor. Separate your feet and calves slightly wider than your hips while keeping your inner knees touching. Keep your spine straight and your collarbones wide.
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Sit on the floor with your legs together and out in front. Sit tall, lifting up your pelvis and focusing on squaring your alignment across both sit bones.
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Start in Childs Pose with your arms overhead. Bend your elbows and press your hands in reverse prayer behind your head. Rest your forehead on the mat.
45 8245 http://s3.amazonaws.com/prod.skimble/assets/8245/skimble-workout-trainer-exercise-yoga-childs-pose-reverse-hands_full.jpg Rocking Bow Pose
Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Rock back and forth.
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Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
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Lie on your stomach and bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
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Start in Child's Pose. Walk your hands forward with straight arms and bring your hips up until they are in line with your knees at 90 degrees. Rest your forehead on the floor and let your neck relax.
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Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.
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From half push-up, bring your tailbone back toward your heels. Keeps your arms straight. Reach through your arms.
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Lie face down on the bed with your arms by your side and palms flat. Keeping your neck in a neutral position lift up your shoulders, pinching your shoulder blades together and chest off of the bed. Release back down to the bed.
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Lie on your back with bent legs and knees together. With shoulder blades square on the bed, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
30 2463 http://s3.amazonaws.com/prod.skimble/assets/2463/skimble-workout-trainer-exercise-lying-left-side-stretch_full.jpg 2461 http://s3.amazonaws.com/prod.skimble/assets/2461/skimble-workout-trainer-exercise-lying-right-side-stretch_full.jpg Lying Right Leg Lifts
Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.
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Start on your right side with your legs stacked. Prop your head up with the palm of your left hand. Use your right hand for balance and rotate your top leg open. Inhale and lift your left leg up high. Exhale and slowly lower it.
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Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
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Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
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From a Downward Facing Dog, inhale and lift your left hand up to reach beneath your torso and over to your right leg. Your waist and torso will twist and open to the right. Reach to your outer shin or thigh.
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From a Downward Facing Dog, inhale and lift your right hand up to reach beneath your torso and over to your left leg. Your waist and torso will twist and open to the left. Reach to your outer shin or thigh.
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Begin sitting on your heels and bring hands out behind you. Bearing weight on the pads of your fingers, arch your back and lift hip bones forward.
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Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
30 169 http://s3.amazonaws.com/prod.skimble/assets/169/skimble_yoga_ragdoll_full.jpg Mountain Pose with Prayer Hands
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
30 49564 http://s3.amazonaws.com/prod.skimble/assets/49564/skimble-workout-trainer-yoga-exercise-mountain-pose-with-prayer-hands_full.jpg 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. 753 5a3fdf17141e00c29c67ae4946e6c73c0a2787ba 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2015-04-04T04:24:44Z 2012-10-10T12:17:07Z Back, Glutes2082012-07-02T18:56:20Z4504813ep53vcacdiegCarlyn Cc DanosCPT for womenhttps://s3assets.skimble.com/photos/27101469/image_thumb.jpghttps://s3assets.skimble.com/photos/27101469/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsetruetruefalse214 496231 4221924 The 1000 Calorie Workout 3 This workout has been tested, and it really does burn 1000 calories! Seven rounds in total! https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg false 8AA9A4AC-5073-42C2-9A1A-272E3F51065B 9390 2383 false true 0 496231-the-1000-calorie-workout false 2472 1 60 Jumping Jacks
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat. Try and do sixty or more!
80 8641 http://s3.amazonaws.com/prod.skimble/assets/8641/skimble-workout-trainer-exercise-jumping-jacks_2_full.jpg 8647 http://s3.amazonaws.com/prod.skimble/assets/8647/skimble-workout-trainer-exercise-jumping-jacks_1_full.jpg 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 Transition
Take a break. Get ready for the next exercise!
10 30 Crunches
On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower. Try and do thirty or more!
60 4849 http://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg 4851 http://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg 4849 http://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg 4851 http://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg 434 http://www.youtube.com/watch?v=hMN2z6rykNo 90 7e78eeb29ca955fefa177ace42303de6e24519b2 Rest
Chill out and breathe!
10 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 20 Crunches
On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower.
60 4849 http://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg 4851 http://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg 4849 http://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg 4851 http://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg 434 http://www.youtube.com/watch?v=hMN2z6rykNo 90 7e78eeb29ca955fefa177ace42303de6e24519b2 20 Squats
Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return. Try and do twenty or more!
50 3733 http://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg 3730 http://s3.amazonaws.com/prod.skimble/assets/3730/skimble-workout-trainer-exercise-squats-2_full.jpg 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 Transition
Take a break. Get ready for the next exercise!
15 15 Push-Ups
Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral. Try and do fifteen or more!
40 2725 http://s3.amazonaws.com/prod.skimble/assets/2725/skimble-workout-trainer-exercise-push-up-1_full.jpg 2722 http://s3.amazonaws.com/prod.skimble/assets/2722/skimble-workout-trainer-exercise-push-up-2_full.jpg 2719 http://s3.amazonaws.com/prod.skimble/assets/2719/skimble-workout-trainer-exercise-push-up-3_full.jpg 1699 http://s3.amazonaws.com/prod.skimble/assets/1699/skimble-pushup-plank-1_full.jpg 1696 http://s3.amazonaws.com/prod.skimble/assets/1696/skimble-pushup-plank-2_full.jpg 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 Rest
Chill out and breathe deeply. Take a drink of water. Next round is coming up!
45 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1 60 Jumping Jacks
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat. Try and do sixty or more!
60 8641 http://s3.amazonaws.com/prod.skimble/assets/8641/skimble-workout-trainer-exercise-jumping-jacks_2_full.jpg 8647 http://s3.amazonaws.com/prod.skimble/assets/8647/skimble-workout-trainer-exercise-jumping-jacks_1_full.jpg 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 Transition
Take a break. Get ready for the next exercise!
15 40 Crunches
On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower. Try and do forty or more!
100 4849 http://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg 4851 http://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg 4849 http://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg 4851 http://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg 434 http://www.youtube.com/watch?v=hMN2z6rykNo 90 7e78eeb29ca955fefa177ace42303de6e24519b2 30 Squats
Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.
60 3733 http://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg 3730 http://s3.amazonaws.com/prod.skimble/assets/3730/skimble-workout-trainer-exercise-squats-2_full.jpg 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 Transition
Take a break. Get ready for the next exercise!
10 15 Push-Ups
Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral. Try and do fifteen or more!
25 2725 http://s3.amazonaws.com/prod.skimble/assets/2725/skimble-workout-trainer-exercise-push-up-1_full.jpg 2722 http://s3.amazonaws.com/prod.skimble/assets/2722/skimble-workout-trainer-exercise-push-up-2_full.jpg 2719 http://s3.amazonaws.com/prod.skimble/assets/2719/skimble-workout-trainer-exercise-push-up-3_full.jpg 1699 http://s3.amazonaws.com/prod.skimble/assets/1699/skimble-pushup-plank-1_full.jpg 1696 http://s3.amazonaws.com/prod.skimble/assets/1696/skimble-pushup-plank-2_full.jpg 386 http://www.youtube.com/watch?v=CutlH1UI24g 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 Rest
Take a break. The third round will commence shortly.
60 1 60 Jumping Jacks
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat. Try and do sixty or more!
60 8641 http://s3.amazonaws.com/prod.skimble/assets/8641/skimble-workout-trainer-exercise-jumping-jacks_2_full.jpg 8647 http://s3.amazonaws.com/prod.skimble/assets/8647/skimble-workout-trainer-exercise-jumping-jacks_1_full.jpg 532 http://www.youtube.com/watch?v=x4AdaKg7Huc 27 82f02c02c15ed99cbf479c520d1d9303c2055e79 Transition
Take a break. Get ready for the next exercise!
10 25 Crunches
Let's split the fifty crunches into half.
50 Rest
Let's have a quick rest. Another twenty five crunches coming up!
20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 25 Crunches
Twenty five crunches or more!
50 20 Squats
Go go go!
35 10 Pushups
Quick!
20 Rest
Another rest. Round four is next!
50 1 50 Jumping Jacks
Fifty jumping jacks in one minute. Take this slow, do not rush!
60 Transition
10 20 Crunches
Don't be hard on yourself! Slowly perform twenty crunches in forty seconds.
40 Rest
Ultra quick rest!
15 20 Crunches
Another twenty crunches!
40 Transition
Stand up! Quick!
5 15 Squats
Remember to take this fourth round slow!
30 Rest
A mini rest. Get ready for more squats!
10 15 Squats
Another fifteen squats.
30 15 Push Ups
Push ups. Great for your arms!
35 Rest
A rest to prepare you for the fifth round!
90 1 60 Jumping Jacks
Round five begins with sixty jumping jacks.
60 Transition
Crunches are next.
10 40 Crunches
Forty crunches all in one go! You've got to be quick!
120 30 Squats
You have three seconds to perform each squat.
90 20 Push Ups
A rest is next!
50 Rest
You have worked so hard. You deserve this two minute rest! Get ready for the penultimate round.
120 1 60 Jumping Jacks
The second last round begins. Sixty jumping jacks.
70 Transition
Breathe.
20 25 Crunches
Twenty five crunches.
50 Rest
Chill out and breathe!
20 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 25 Crunches
Another 25 crunches.
50 Transition
Stand up.
5 20 Squats
Twenty squats.
30 Rest
Another tiny rest.
5 15 Squats
Fifteen squats.
25 Transition
Push ups are next.
5 5 Push Ups
Five.
10 Rest
5 5 Push Ups
Another five.
7 Rest
5 5 Push Ups
And another five.
5 Rest
The last rest. The final round is next.
60 1 50 Jumping Jacks
Fifty jumping jacks in forty five seconds. Make a good attempt.
45 35 Crunches
No slacking! Thirty five crunches all in one go!
90 30 Squats
Thirty squats all in one go!
50 10 Push Ups
Go.
25 Corpse
Simply lie flat on your back, feet and hands spread apart. Turn palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.
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Give yourself a huge pat on the back after this plank. You deserve it.
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Put legs extended up wall.
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If you're on a chair, twist side to side with feel flat on the floor and try to touch the back of chair with hands. Otherwise, sit cross-legged and sweep hands to each side as you twist.
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On your back, bring bent knees wide apart with soles of feet together. Roll arms away from the body. Relax all your muscles and breathe deeply.
120 21172 http://s3.amazonaws.com/prod.skimble/assets/21172/skimble-workout-trainer-exercise-lotus-crunches-5_full.jpg 277 http://www.youtube.com/watch?v=dyYnIAW7rVs Child's Pose
Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.
120 2332 http://s3.amazonaws.com/prod.skimble/assets/2332/skimble-yoga-childs-pose_full.jpg 354 http://www.youtube.com/watch?v=MYxIk8tW1X8 Rolling Foetal Stretch
Lie on your back with bent knees. Grab onto your knees and slowly bring both knees to your chest. Curl your pelvis and upper body off the floor, rolling back and forth.
60 2029 http://s3.amazonaws.com/prod.skimble/assets/2029/skimble-foetal-stretch-_rolling_-1_full.jpg 2026 http://s3.amazonaws.com/prod.skimble/assets/2026/skimble-foetal-stretch-_rolling_-2_full.jpg 2023 http://s3.amazonaws.com/prod.skimble/assets/2023/skimble-foetal-stretch-_rolling_-3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-02-07T22:03:12Z 2011-12-27T10:52:41Z 1402011-11-19T19:19:39Z11062399vnlo7914dzvaDebbieChapinhttps://s3assets.skimble.com/photos/450541/371620_577661105_760572056_n_thumb.jpghttps://s3assets.skimble.com/photos/450541/371620_577661105_760572056_n_full.jpgfalsefalsefalsetruetruefalsetruetruefalsefalsetruefalse202 476923 4341094 Streeeeetttccchhhh (Kristie) 3 This feel good workout will have you feeling like you could reach the top shelf of any kitchen cabinet. For each exercise focus on breathing into the stretched muscles and joints. Make this your wake-me-up 10min morning routine! You can also do this series before a moderate-intense workout. https://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg false 6DC6073A-3807-47D7-96B8-6D6E1AB98E37 85537 7720 146 false true 0 476923-streeeeetttccchhhh-kristie false 615 1 Side Bends
Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Keep your hips and shoulders facing forward.
45 1225 http://s3.amazonaws.com/prod.skimble/assets/1225/skimble-sidebends3_full.jpg 1222 http://s3.amazonaws.com/prod.skimble/assets/1222/skimble-sidebends2_full.jpg 1225 http://s3.amazonaws.com/prod.skimble/assets/1225/skimble-sidebends3_full.jpg 1219 http://s3.amazonaws.com/prod.skimble/assets/1219/skimble-sidebends1_full.jpg 363 http://www.youtube.com/watch?v=H74fYoryjcU 82 c7846c2fbd8d848deef3162354a7e1725845bae6 High Knee Pulls
Stand with feet hip-width apart. Lift and bend a knee, gently pulling it close to your body. Return and repeat while alternating legs.
60 2223 http://s3.amazonaws.com/prod.skimble/assets/2223/skimble-warmups-high-knee-pulls-2_full.jpg 2218 http://s3.amazonaws.com/prod.skimble/assets/2218/skimble-warmups-high-knee-pulls-1_full.jpg 361 http://www.youtube.com/watch?v=L3Z-TLoQHHw Big Forward Arm Circles
Stand with feet hip-width apart with arms raised at your sides. Draw big forward circles with your arms.
30 1711 http://s3.amazonaws.com/prod.skimble/assets/1711/skimble-large-arm-circles-forward_full.jpg 347 http://www.youtube.com/watch?v=cCycbuogLZI 48 e9bc9e57104a521dde1db3cbb96dd62b6391e07b Big Reverse Arm Circles
Same thing, but backwards! Keep drawing large circles.
30 1714 http://s3.amazonaws.com/prod.skimble/assets/1714/skimble-large-arm-circles-backward_full.jpg 349 http://www.youtube.com/watch?v=Ztn3W9R458k 88 a79c90f954f07790ab962c7d4216e5079a7db6b3 Side Cross Kicks
Stand with arms raised at 90 degrees. Kick each leg to your opposite arm, crossing your body with the leg. Do not slouch.
50 2008 http://s3.amazonaws.com/prod.skimble/assets/2008/skimble-side-cross-kick-1_full.jpg 1231 http://s3.amazonaws.com/prod.skimble/assets/1231/skimble-sidecrosskick3_full.jpg 2008 http://s3.amazonaws.com/prod.skimble/assets/2008/skimble-side-cross-kick-1_full.jpg 1228 http://s3.amazonaws.com/prod.skimble/assets/1228/skimble-sidecrosskick1_full.jpg 360 http://www.youtube.com/watch?v=14Zg40_B0QM 42 0fe12de70c1e7319d4758d34bde70d33a319e412 Torso Twists
Stand tall with legs shoulder width apart and hands resting on your waist. Twist from side to side about 90 degrees. Move with the shoulder and hold a moment at each side.
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Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
50 169 http://s3.amazonaws.com/prod.skimble/assets/169/skimble_yoga_ragdoll_full.jpg 21332 http://s3.amazonaws.com/prod.skimble/assets/21332/skimble-workout-trainer-exercise-lean-forward-2_full.jpg Alternating Side Reaches
Stand tall with feet wide apart. Rest a hand at your waist and raise the other above and across your body. Hold the stretch a moment at the top. Return and repeat, while alternating sides.
45 2250 http://s3.amazonaws.com/prod.skimble/assets/2250/skimble-warmups-torso-twistes-2_full.jpg 2193 http://s3.amazonaws.com/prod.skimble/assets/2193/skimble-warmups-alternating-reaches-2_full.jpg 2250 http://s3.amazonaws.com/prod.skimble/assets/2250/skimble-warmups-torso-twistes-2_full.jpg 2191 http://s3.amazonaws.com/prod.skimble/assets/2191/skimble-warmups-alternating-reaches-1_full.jpg Shoulder Stretches
Stand tall with legs shoulder width apart. Extend your left arm across your chest and gently press your right hand on the left elbow. Hold for 8 counts and then repeat on the opposite arm.
40 1858 http://s3.amazonaws.com/prod.skimble/assets/1858/skimble-stretch-right-arm-cross-shoulder_full.jpg 1855 http://s3.amazonaws.com/prod.skimble/assets/1855/skimble-stretch-left-arm-cross-shoulder_full.jpg 323 http://www.youtube.com/watch?v=lK-9AcwZk2I 101 07a729753107cabbd4018ddf8b98b7e1765c75d3 Chest Stretch
Place your forearm on a solid & sturdy surface with your shoulder joint and elbow joint at 90 degrees. Slowly turn your body away from your arm until you feel a good stretch in your chest.
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Extend one leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and lightly support your upper body with your arms on your upper thigh. Alternating legs.
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Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.
30 220 http://s3.amazonaws.com/prod.skimble/assets/220/skimble_yoga_childspose_full.jpg 354 http://www.youtube.com/watch?v=MYxIk8tW1X8 Cat Cow
Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
40 3823 http://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg 3820 http://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg 355 http://www.youtube.com/watch?v=6C8Y5LduFVM 270 300ece95a9c89c6a2feba147206769a0541a87c1 Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
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On your back, bring bent knees wide apart with soles of feet together. Roll arms away from the body. Relax all your muscles and breathe deeply.
40 277 http://www.youtube.com/watch?v=dyYnIAW7rVs 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-03-10T06:11:41Z 2013-02-20T16:51:11Z 372012-06-18T19:04:28Z14341094rv9e2c4obmbvKristie !!Mhttps://s3assets.skimble.com/photos/26048166/image_thumb.jpghttps://s3assets.skimble.com/photos/26048166/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse4729 412778 4782371 Wake Up Yoga 2 https://s3.amazonaws.com/prod.skimble/assets/4837/skimble-workout-trainer-exercse-bow-pose-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/4837/skimble-workout-trainer-exercse-bow-pose-1_full.jpg false 23df25c4-4fc0-4619-8ee3-ce4c2cc5f0f7 5057 716 false true 0 412778-wake-up-yoga false 220 1 Mountain Pose with Prayer Hands
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
20 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. Upward Salute
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and pull shoulder blades back and down. Keep arms beside your torso or raised overhead.
20 166 http://s3.amazonaws.com/prod.skimble/assets/166/skimble_yoga_mtn_full.jpg Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch. Standing Forward Bend
Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
20 169 http://s3.amazonaws.com/prod.skimble/assets/169/skimble_yoga_ragdoll_full.jpg Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Downward Facing Dog
Lie on your stomach and bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
20 11252 http://s3.amazonaws.com/prod.skimble/assets/11252/skimble-workout-trainer-exercise-yoga-downward-facing-dog-1_full.jpg 11251 http://s3.amazonaws.com/prod.skimble/assets/11251/skimble-workout-trainer-exercise-yoga-downward-facing-dog-2_full.jpg 160 http://s3.amazonaws.com/prod.skimble/assets/160/skimble_yoga_downdog_full.jpg 201 http://www.youtube.com/watch?v=q4kE4DOKF4U 175 033b0b88ccf15f6a666711720cb8f7b29ead2fcf Child's Pose
Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.
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Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Take 3 deep breaths, exhale and release.
20 4837 http://s3.amazonaws.com/prod.skimble/assets/4837/skimble-workout-trainer-exercse-bow-pose-1_full.jpg 4838 http://s3.amazonaws.com/prod.skimble/assets/4838/skimble-workout-trainer-exercse-bow-pose-2_full.jpg 163 789a6c1f86712d8b3e08ae0bd36003ea3b9fc7bb Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Chair Pose
Stand with your feet together or hip width apart. Bend your knees. Inhale and sweep your arms down, forward, and up.
20 373 http://s3.amazonaws.com/prod.skimble/assets/373/skimble_yoga_chair_full.jpg 8257 http://s3.amazonaws.com/prod.skimble/assets/8257/skimble-workout-trainer-exercise-yoga-chair-pose-1_full.jpg Upward Salute
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and pull shoulder blades back and down. Keep arms beside your torso or raised overhead.
20 166 http://s3.amazonaws.com/prod.skimble/assets/166/skimble_yoga_mtn_full.jpg Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch. Mountain Pose with Prayer Hands
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
20 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2015-10-09T17:06:50Z 2012-09-18T02:35:01Z 2012-07-26T01:25:56Z147823712je5tpjk1cmzLindsayOrfhttps://s3assets.skimble.com/photos/1537720/157183_100000278741946_57377416_n_thumb.jpghttps://s3assets.skimble.com/photos/1537720/157183_100000278741946_57377416_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse42 386906 2549610 Stretch - Neck! 1 Perform this every Monday and Friday morning. https://s3.amazonaws.com/prod.skimble/assets/4330/skimble-workout-trainer-exercise-neck-side-turns-3_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/4330/skimble-workout-trainer-exercise-neck-side-turns-3_full.jpg false 4c73e92d-795e-432b-8669-387b2b029ea8 4134 199 false true 0 386906-stretch---neck false 235 1 727 Clockwise Neck Rolls
Let your chin drop down to your chest. Circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
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Let your chin drop down to your chest. Circle your neck slowly, taking the left ear to the left shoulder, the head back, and then the right ear to the right shoulder.
30 32768 1723 https://s3.amazonaws.com/prod.skimble/assets/1723/skimble-head-forward-neck-stretch_full.jpg 1726 https://s3.amazonaws.com/prod.skimble/assets/1726/skimble-right-neck-stretch_full.jpg 1720 https://s3.amazonaws.com/prod.skimble/assets/1720/skimble-right-neck-stretch_full.jpg 31993 https://s3.amazonaws.com/prod.skimble/assets/31993/skimble-workout-trainer-exercise-counter-clockwise-neck-rolls-1_full.jpg 31994 https://s3.amazonaws.com/prod.skimble/assets/31994/skimble-workout-trainer-exercise-counter-clockwise-neck-rolls-2_full.jpg 31996 https://s3.amazonaws.com/prod.skimble/assets/31996/skimble-workout-trainer-exercise-counter-clockwise-neck-rolls-3_full.jpg 31999 https://s3.amazonaws.com/prod.skimble/assets/31999/skimble-workout-trainer-exercise-counter-clockwise-neck-rolls-4_full.jpg 60 2e3af76e15e4a26676a159ef3878db1937597e74 861 Right Lateral Neck Stretch
Lower your right ear towards your right shoulder. Also known as Right Lateral Flexion or Ear to Shoulder.
30 32768 54182 https://s3.amazonaws.com/prod.skimble/assets/54182/skimble-workout-trainer-exercise-right-lateral-neck-stretch_full.jpg 862 Left Lateral Neck Stretch
Lower your left ear towards your left shoulder. Also known as Left Lateral Flexion or Ear to Shoulder.
30 32768 54183 https://s3.amazonaws.com/prod.skimble/assets/54183/skimble-workout-trainer-exercise-left-lateral-neck-stretch_full.jpg 1063 Up and Down Neck Tilts
Sit or stand with good posture looking straight ahead. Tilt your head up and look to toward the ceiling. Hold the stretch for 5 counts before returning to center. Then tilt your head down, trying to touch your chin to your chest. Hold this position for 5 counts, return to center and repeat.
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Sit or stand with good posture looking straight ahead. Rotate your neck to look to your right until you feel comfortable tension. Hold a for 5 counts, return to center and repeat on the other side.
45 true 5 32768 4330 https://s3.amazonaws.com/prod.skimble/assets/4330/skimble-workout-trainer-exercise-neck-side-turns-3_full.jpg 4329 https://s3.amazonaws.com/prod.skimble/assets/4329/skimble-workout-trainer-exercise-neck-side-turns-2_full.jpg 4328 https://s3.amazonaws.com/prod.skimble/assets/4328/skimble-workout-trainer-exercise-neck-side-turns-1_full.jpg 4329 https://s3.amazonaws.com/prod.skimble/assets/4329/skimble-workout-trainer-exercise-neck-side-turns-2_full.jpg 417 https://www.youtube.com/watch?v=QOUl10eJq2I 424 0c0878e5c0fc1d24713780e54571abac95f5d9b8 2248 Standing Deep Breathing
Stand tall with your feet together at the top of your mat. Clasp your hands under your chin with your elbows together. Inhale, reach your elbows out and up. Exhale through your mouth, tilt your head back and bring your elbows forward and together. Bring your head to neutral. Repeat.
30 true 5 1 2507714 https://s3.amazonaws.com/prod.skimble/assets/2507714/skimble-workout-trainer-exercise-standing-deep-breathing-01_full.jpg 2507715 https://s3.amazonaws.com/prod.skimble/assets/2507715/skimble-workout-trainer-exercise-standing-deep-breathing-06_full.jpg 2507719 https://s3.amazonaws.com/prod.skimble/assets/2507719/skimble-workout-trainer-exercise-standing-deep-breathing-04_full.jpg 2507721 https://s3.amazonaws.com/prod.skimble/assets/2507721/skimble-workout-trainer-exercise-standing-deep-breathing-03_full.jpg 2507724 https://s3.amazonaws.com/prod.skimble/assets/2507724/skimble-workout-trainer-exercise-standing-deep-breathing-05_full.jpg 2507716 https://s3.amazonaws.com/prod.skimble/assets/2507716/skimble-workout-trainer-exercise-standing-deep-breathing-02_full.jpg 1552 17783f69cb1d61ab2d37d2bd0c10c1855fdbcbb2 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2025-01-17T16:52:22Z 2012-07-21T19:23:52Z No EquipmentNeck, Shoulders2072012-02-25T17:21:13Z12549610ikrwotc212adIanEastwoodhttps://s3assets.skimble.com/photos/2281304/funny-hamster-exercise-picture_thumb.jpeghttps://s3assets.skimble.com/photos/2281304/funny-hamster-exercise-picture_full.jpegfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse158 609907 2132916 BODY DETOX*Sk 3 14 day challenge - a simple challenge - increase the number of times you do this workout by one every day for 14 days i.e. Day one (1 time), day two (2 times) etc ... **** the principle is to do as many squats & push-ups as you can handle in the time. This is a fatigue challenge ***** https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg false 01016960-6092-4E1F-AE55-2D6C77E92B0D 3668 367 false true 0 609907-body-detoxsk false 180 1 Squats
Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.
60 3733 http://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg 3730 http://s3.amazonaws.com/prod.skimble/assets/3730/skimble-workout-trainer-exercise-squats-2_full.jpg 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
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Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
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Let your chin drop down to your chest. Circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
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Let your chin drop down to your chest. Circle your neck slowly, taking the left ear to the left shoulder, the head back, and then the right ear to the right shoulder.
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Start standing with your feet hip-width apart and arms stretched above your head with hands together. Rotate your torso to face the right side of the room, making sure your feet and hips stay forward. Lower your torso down to the right then toward your toes as you try to keep your legs straight.
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Stand tall with your arms by your side. Clasp hands together behind your back squeeze your shoulder blades together. Relax your shoulders forward and back. If you'd like, bend at the hips and lift arms away from your back.
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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.
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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.
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Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.
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Start lying on your back with your legs up. Support your hips with your hands or leave the arms flat on the floor. Lift your back and buttocks up and try to touch floor above your head with your toes.
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Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up. Pretend to fly by moving your arms in a swimming motion back toward your feet. Lower and repeat.
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Lie face down on the floor with your arms by your side and palms flat on the floor. Keeping your neck in a neutral position lift up your shoulders, pinching your shoulder blades together and chest off of the floor. Release back down to the floor.
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Start in Childs Pose with your arms overhead. Bend your elbows and press your hands in reverse prayer behind your head. Rest your forehead on the mat.
30 8245 http://s3.amazonaws.com/prod.skimble/assets/8245/skimble-workout-trainer-exercise-yoga-childs-pose-reverse-hands_full.jpg 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2015-04-05T04:51:28Z 2012-10-01T01:25:50Z Back, Glutes, Shoulders2082012-07-02T18:56:20Z4504813ep53vcacdiegCarlyn Cc DanosCPT for womenhttps://s3assets.skimble.com/photos/27101469/image_thumb.jpghttps://s3assets.skimble.com/photos/27101469/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsetruetruefalse214 442354 3724860 GURU KNOWS... 3 Yoga essentials https://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg false 6D038FB4-5B97-4C92-B259-5BFB97EC9292 3187 803 false true 0 442354-guru-knows false 1860 1 Mountain Pose with Prayer Hands
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
30 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. Basic Sun Salutation
Stand tall at the top of your mat. Inhale and reach your arms up. Exhale and fold forward. Inhale, place your hands on your shins, and lenghten your spine forward. Exhale and step your right foot back to Lunge. Exhale, step back to Plank, and lower your knees and chest to the floor. Inhale and lift your chest to Cobra. Exhale to Child's Pose and back to Downward Facing Dog. Inhale and step your right foot forward to Lunge. Exhale and step forward to Forward Fold. Inhale, rise up, and reach your arms up. Exhale and fold forward. Inhale, place your hands on your shins, lenghten your spine forward. Exhale and step your left foot back to Lunge. Exhale, step back to Plank, and lower your knees and chest to the floor. Inhale and lift your chest to Cobra. Exhale to Child's Pose and back to Downward Facing Dog. Inhale and step your left foot forward to Lunge. Exhale and step forward to Forward Fold.
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Standing at the top of your mat, inhale and reach your arms up. Exhale and fold forward. Separate your feet hip-width distance apart. Grab your big toes. Inhale and arch your back forward. Exhale and deepen your forward fold.
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Inhale - Hook the thumbs of your outstretched arms as you raise them up overhead. Keep the soles of your feet rooted as you gently arch your back and and point the crown of your head upward.
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Lie on your stomach with your toes tucked in. Press forearms on the ground and lift your body into a straight line. Hold.
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Lie face down on the floor with your arms by your side and palms flat on the floor. Keeping your neck in a neutral position lift up your shoulders, pinching your shoulder blades together and chest off of the floor. Release back down to the floor. Repeat
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Start lying on your back with your legs up. Support your hips with your hands or leave the arms flat on the floor. Lift your back and buttocks up and try to touch floor above your head with your toes.
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Simply lie flat on your back, feet and hands spread apart. Turn palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.
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Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.
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Start in Child's Pose. Walk your hands forward with straight arms and bring your hips up until they are in line with your knees at 90 degrees. Rest your forehead on the floor and let your neck relax.
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Perform a Plank Pose with your shoulders directly over your wrists. Exhale and lift your hips up and back.
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Start lying facedown on an exercise mat with your arms straight out to the sides. Contract your right glute and hamstring to bring your foot back up and across your body towards your left side. Lightly touch your foot to the floor and return it to the starting position. Repeat, alternating sides in a slow and controlled manner.
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Sit with the soles of your feet together and knees wide. Clasp your hands around your feet. Inhale and lift your chest. Breathe deeply.
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Sit tall with one leg in front. Cross your other leg over so that your foot rests next to the opposite knee. Gently twist into the stretch, holding 8 counts before switching sides.
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Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.
60 2578 http://s3.amazonaws.com/prod.skimble/assets/2578/skimble-workout-trainer-exercise-sliders-6_full.jpg Rolling Back Stretch
Sit upright with bent knees and palms around your shins. Curl your pelvis inward. Roll down and up on your back in a fluid motion. Repeat, trying to return to the upright position before tucking down again.
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On your back with hands tucked flat beneath your butt. Raise head and chest and arch your head back. Gently rest on the top of your head with a curved back and bent arms in support of your body.
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Simply lie flat on your back, feet and hands spread apart. Turn palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.
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Start in Childs Pose with your arms overhead. Bend your elbows and press your hands in reverse prayer behind your head. Rest your forehead on the mat.
60 8245 http://s3.amazonaws.com/prod.skimble/assets/8245/skimble-workout-trainer-exercise-yoga-childs-pose-reverse-hands_full.jpg Cat Cow
Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
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Lie on your belly with your legs together. Place your elbows under your shoulders with your forearms on the floor beside your sides. Push up on your forearms so your upper chest is lifted. Firm your butt and lengthen your lower back.
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Begin in a full plank position with your legs spaced at shoulder width. Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, alternating sides.
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For beginners, lower your body by bringing knees, chin, and chest to floor. Otherwise, lower your arms to 90 degrees. Engage the core abdominal muscles and keep your elbows tucked into the body. Don't over extend passed 90 degree elbows.
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Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up. Pretend to fly by moving your arms in a swimming motion back toward your feet. Lower and repeat in a slow and controlled manner.
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Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Take 3 deep breaths, exhale and release.
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Kneel with the tops of your feet flat on the floor. Separate your feet and calves slightly wider than your hips while keeping your inner knees touching. Keep your spine straight and your collarbones wide.
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Kneeling, stack your hips over your knees. Place your hands on your lower back. Inhale and lift your chest up and back. Keep your hands on your lower back or place them on your heels.
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Start sitting upright with your legs bent to your sides. Lower your back torso toward the floor by leaning onto your forearms and elbows. Go until you feel comfortable tension, possibly lying flat on your back.
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Start on your back with bent knees and weight on your shoulders. Place palms beside your head with fingers pointing toward your shoulders. Exhale and lift your pelvis up, pressing through your heels while squeezing your glutes.
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Simply lie flat on your back, feet and hands spread apart. Turn palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.
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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
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Get on your back with one leg lifted. Grasp your calf with both hands and gently pull your leg in. Beginners can bend the other leg or use a strap placed beneath the lift foot. For flexible people, keep both legs straight. Hold for 20 then switch legs.
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Sit on the floor with legs extended in a comfortable straddle. Exhale as your bring your chest towards one leg, reaching with your hands. Come back to center and repeat with the other leg.
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Sit on the floor with crossed legs. Rest your hands palm up on your knees. Balance evenly across your sit bones and lengthen your spine. Breathe peacefully. If you'd like, touch the tips of your thumb and index fingers together.
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Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and pull shoulder blades back and down. Keep arms beside your torso or raised overhead.
30 166 http://s3.amazonaws.com/prod.skimble/assets/166/skimble_yoga_mtn_full.jpg Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch. The Namaste Groove
Stand with your legs shoulder width apart. Bring both hands directly over your head and join them together in a prayer pose. Bring your hands by your left ear while moving your hip out to the left. Return to the starting postion and repeat on the opposite side. Try mixing it up by moving hips in the opposite side of your hands!
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Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
15 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-06-14T12:15:56Z 2012-12-25T19:34:00Z 372012-06-01T05:42:30Z13724860j64vgwgttscaMarioP.Canelhttps://s3assets.skimble.com/photos/34405397/image_thumb.jpghttps://s3assets.skimble.com/photos/34405397/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse3105 685178 11123048 Every Night Of The Week Challenge 3 Has to be done every night 7 days a week, if sore after the first time start at 4 nights and build up to 7 night so it routine every night..If you wish skip the final rest period between rounds. A stretching workout first is recommended and you can do knee or wall press ups to start. https://s3.amazonaws.com/prod.skimble/assets/53911/skimble-workout-trainer-exercise-pushups-0_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/53911/skimble-workout-trainer-exercise-pushups-0_full.jpg false 22897f34-bce9-4d6b-875a-936a3c0def7d 3068 334 false true 0 685178-every-night-of-the-week-challenge false 280 1 Push-Ups
Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
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Take a break. Get ready for the next exercise!
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On your back with arms behind your head. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return.
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Take a break. Get ready for the next exercise!
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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.
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Chill out and breathe!
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Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
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Take a break. Get ready for the next exercise!
10 44082 http://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 http://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg Sit-Ups
On your back with arms behind your head. Exhale as you lift your shoulder blades to a 45 degree angle. While keeping your core contracted, inhale on the return.
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Take a break. Get ready for the next exercise!
10 44082 http://s3.amazonaws.com/prod.skimble/assets/44082/skimble_workout_trainer_coaches_rest_ml_3_full.jpg 44081 http://s3.amazonaws.com/prod.skimble/assets/44081/skimble_workout_trainer_coaches_rest_ml_4_full.jpg Squats
Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.
30 3733 http://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg 3730 http://s3.amazonaws.com/prod.skimble/assets/3730/skimble-workout-trainer-exercise-squats-2_full.jpg 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2014-10-22T23:00:20Z 2014-10-18T19:10:48Z Full Body2072014-06-19T08:13:29Z11123048toyrssmquon3MattChttps://s3assets.skimble.com/photos/21955878/image_thumb.jpghttps://s3assets.skimble.com/photos/21955878/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse573 340735 2866200 Yogi Yoga 2 https://s3.amazonaws.com/prod.skimble/assets/373/skimble_yoga_chair_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/373/skimble_yoga_chair_full.jpg false 3db84845-3a98-48e2-9fbc-3319c5233b17 2838 1303 false true 0 340735-yogi-yoga false 1040 1 Mountain Pose with Prayer Hands
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
20 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. Mountain Pose
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and pull shoulder blades back and down. Keep arms beside your torso or raised overhead.
20 166 http://s3.amazonaws.com/prod.skimble/assets/166/skimble_yoga_mtn_full.jpg Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch. Chair Pose
Stand with your legs together or hip width apart. Slowly bend the knees as if you're sitting back into a chair. Stretch your arms up overhead.
30 373 http://s3.amazonaws.com/prod.skimble/assets/373/skimble_yoga_chair_full.jpg 970 http://s3.amazonaws.com/prod.skimble/assets/970/test_full.jpg lululemon http://www.flickr.com/photos/lululemonathletica/3908354984 198 http://www.youtube.com/watch?v=youou_JCEfY Warrior 1 with High Lunge - Right
From downward dog, step right foot forward between hands, bending right knee 90 degrees with toes facing forward; keep left leg straight and lift upper body. Raise arms overhead next to ears; hold for 3 breaths. Straighten right leg while lowering arms; keep palms in and left heel lifted. Repeat.
30 Crescent Moon Pose
In a forward lunge position, drop your back knee to the ground. With shoulders relaxed, lift arms up torward the back ceiling. Keep the sole of your foot rooted as you point the crown of your head upward. Switch sides after 8 counts.
20 1504 http://s3.amazonaws.com/prod.skimble/assets/1504/skimble-crescent-moon-pose_full.jpg Mountain Pose with Prayer Hands
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
20 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. Mountain Pose
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and pull shoulder blades back and down. Keep arms beside your torso or raised overhead.
20 166 http://s3.amazonaws.com/prod.skimble/assets/166/skimble_yoga_mtn_full.jpg Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch. Chair Pose
Stand with your legs together or hip width apart. Slowly bend the knees as if you're sitting back into a chair. Stretch your arms up overhead.
30 373 http://s3.amazonaws.com/prod.skimble/assets/373/skimble_yoga_chair_full.jpg 970 http://s3.amazonaws.com/prod.skimble/assets/970/test_full.jpg lululemon http://www.flickr.com/photos/lululemonathletica/3908354984 198 http://www.youtube.com/watch?v=youou_JCEfY Warrior 1 with High Lunge - Left
From downward dog, step left foot forward between hands, bending left knee 90 degrees with toes facing forward; keep right leg straight and lift upper body. Raise arms overhead next to ears; hold for 3 breaths. Straighten left leg while lowering arms; keep palms in and right heel lifted. Repeat.
30 Crescent Moon Pose
In a forward lunge position, drop your back knee to the ground. With shoulders relaxed, lift arms up torward the back ceiling. Keep the sole of your foot rooted as you point the crown of your head upward. Switch sides after 8 counts.
20 1504 http://s3.amazonaws.com/prod.skimble/assets/1504/skimble-crescent-moon-pose_full.jpg Mountain Pose with Prayer Hands
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
20 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. Standing Forward Bend
Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
10 169 http://s3.amazonaws.com/prod.skimble/assets/169/skimble_yoga_ragdoll_full.jpg Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Downward Facing Dog
Lie on your stomach and bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
20 160 http://s3.amazonaws.com/prod.skimble/assets/160/skimble_yoga_downdog_full.jpg 201 http://www.youtube.com/watch?v=q4kE4DOKF4U Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
10 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
10 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
10 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
10 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
10 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Downward Facing Dog
Step back and bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
10 160 http://s3.amazonaws.com/prod.skimble/assets/160/skimble_yoga_downdog_full.jpg 201 http://www.youtube.com/watch?v=q4kE4DOKF4U Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
10 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Full Plank with Leg Lifts
Start in a high plank position. Alternate between right and left leg lifts while keeping your core contracted.
40 5033 http://s3.amazonaws.com/prod.skimble/assets/5033/skimble-workout-trainer-exercise-full-plank-leg-lifts-3_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg 5032 http://s3.amazonaws.com/prod.skimble/assets/5032/skimble-workout-trainer-exercise-full-plank-leg-lifts-2_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Standing Forward Bend
Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
10 169 http://s3.amazonaws.com/prod.skimble/assets/169/skimble_yoga_ragdoll_full.jpg Seated Leg Stretch
Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.
20 1474 http://s3.amazonaws.com/prod.skimble/assets/1474/skimble-seated-leg-stretch_full.jpg Seated Spiral Stretches
Sit tall with on leg in front. Cross your other leg over such that the foot rests next to the opposite knee. Gently twist into the stretch holding 8 counts before switching sides.
20 1564 http://s3.amazonaws.com/prod.skimble/assets/1564/skimble-seated-spiral-stretch-1_full.jpg 1561 http://s3.amazonaws.com/prod.skimble/assets/1561/skimble-seated-spiral-stretch-2_full.jpg Seated Leg Stretch
Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.
20 1474 http://s3.amazonaws.com/prod.skimble/assets/1474/skimble-seated-leg-stretch_full.jpg Center Leg Stretch
Sit on the floor with legs extended and spread comfortably apart. Exhale and try to bring your chest towards the floor in front, reaching with your hands.
20 1477 http://s3.amazonaws.com/prod.skimble/assets/1477/skimble-center-wide-leg-stretch_full.jpg Seated Leg Stretch
Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.
20 1474 http://s3.amazonaws.com/prod.skimble/assets/1474/skimble-seated-leg-stretch_full.jpg Boat Pose
Sit on tailbone and grasp shins with your hands. Slowly extend both arms and legs in a V position and balance here.
20 4948 http://s3.amazonaws.com/prod.skimble/assets/4948/skimble-workout-trainer-exercse-yoga-boat-pose_full.jpg 1426 http://s3.amazonaws.com/prod.skimble/assets/1426/skimble-boat-pose_full.jpg Upward Plank
Sit with legs in front of you. Place hands behind your butt with fingertips facing feet. Lift your butt off floor. Engage your abs and squeeze your butt, thighs and calves.
20 5108 http://s3.amazonaws.com/prod.skimble/assets/5108/skimble-workout-trainer-yoga-incline-plane-upward-plank-1_full.jpg 5107 http://s3.amazonaws.com/prod.skimble/assets/5107/skimble-workout-trainer-yoga-incline-plane-upward-plank-2_full.jpg 5104 http://s3.amazonaws.com/prod.skimble/assets/5104/skimble-workout-trainer-yoga-incline-plane-upward-plank-3_full.jpg Boat Pose
Sit on tailbone and grasp shins with your hands. Slowly extend both arms and legs in a V position and balance here.
20 4948 http://s3.amazonaws.com/prod.skimble/assets/4948/skimble-workout-trainer-exercse-yoga-boat-pose_full.jpg 1426 http://s3.amazonaws.com/prod.skimble/assets/1426/skimble-boat-pose_full.jpg Upward Plank
Sit with legs in front of you. Place hands behind your butt with fingertips facing feet. Lift your butt off floor. Engage your abs and squeeze your butt, thighs and calves.
20 5108 http://s3.amazonaws.com/prod.skimble/assets/5108/skimble-workout-trainer-yoga-incline-plane-upward-plank-1_full.jpg 5107 http://s3.amazonaws.com/prod.skimble/assets/5107/skimble-workout-trainer-yoga-incline-plane-upward-plank-2_full.jpg 5104 http://s3.amazonaws.com/prod.skimble/assets/5104/skimble-workout-trainer-yoga-incline-plane-upward-plank-3_full.jpg Backbend Camel Pose
Begin sitting on your heels and bring hands out behind you. Bearing weight on the pads of your fingers, arch your back and lift hip bones forward.
20 5516 http://s3.amazonaws.com/prod.skimble/assets/5516/skimble-workout-trainer-exercise-yoga-camel-pose-2_full.jpg 5519 http://s3.amazonaws.com/prod.skimble/assets/5519/skimble-workout-trainer-exercise-yoga-camel-pose-3_full.jpg 5515 http://s3.amazonaws.com/prod.skimble/assets/5515/skimble-workout-trainer-exercise-yoga-camel-pose-1_full.jpg 4843 http://s3.amazonaws.com/prod.skimble/assets/4843/skimble-workout-trainer-exercse-backbend-camel-pose-1_full.jpg 4846 http://s3.amazonaws.com/prod.skimble/assets/4846/skimble-workout-trainer-exercse-backbend-camel-pose-2_full.jpg Cat Cow
Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
20 3823 http://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg 3820 http://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg 355 http://www.youtube.com/watch?v=6C8Y5LduFVM Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
20 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Bow Pose
Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Take 3 deep breaths, exhale and release.
20 4837 http://s3.amazonaws.com/prod.skimble/assets/4837/skimble-workout-trainer-exercse-bow-pose-1_full.jpg 4838 http://s3.amazonaws.com/prod.skimble/assets/4838/skimble-workout-trainer-exercse-bow-pose-2_full.jpg Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
20 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Bow Pose
Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Take 3 deep breaths, exhale and release.
20 4837 http://s3.amazonaws.com/prod.skimble/assets/4837/skimble-workout-trainer-exercse-bow-pose-1_full.jpg 4838 http://s3.amazonaws.com/prod.skimble/assets/4838/skimble-workout-trainer-exercse-bow-pose-2_full.jpg Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
20 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Plank
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Cat Cow
Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
20 3823 http://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg 3820 http://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg 355 http://www.youtube.com/watch?v=6C8Y5LduFVM Boat Pose
Sit on tailbone and grasp shins with your hands. Slowly extend both arms and legs in a V position and balance here.
20 4948 http://s3.amazonaws.com/prod.skimble/assets/4948/skimble-workout-trainer-exercse-yoga-boat-pose_full.jpg 1426 http://s3.amazonaws.com/prod.skimble/assets/1426/skimble-boat-pose_full.jpg Upward Plank
Sit with legs in front of you. Place hands behind your butt with fingertips facing feet. Lift your butt off floor. Engage your abs and squeeze your butt, thighs and calves.
20 5108 http://s3.amazonaws.com/prod.skimble/assets/5108/skimble-workout-trainer-yoga-incline-plane-upward-plank-1_full.jpg 5107 http://s3.amazonaws.com/prod.skimble/assets/5107/skimble-workout-trainer-yoga-incline-plane-upward-plank-2_full.jpg 5104 http://s3.amazonaws.com/prod.skimble/assets/5104/skimble-workout-trainer-yoga-incline-plane-upward-plank-3_full.jpg Plow Pose
Start lying on your back with your legs up. Support your hips with your hands or leave the arms flat on the floor. Lift your back and buttocks up and try to touch floor above your head with your toes.
20 4954 http://s3.amazonaws.com/prod.skimble/assets/4954/skimble-workout-trainer-exercse-yoga-plow-pose-1_full.jpg 4951 http://s3.amazonaws.com/prod.skimble/assets/4951/skimble-workout-trainer-exercse-yoga-plow-pose-2_full.jpg Fish Pose
On your back with hands tucked flat beneath your butt. Raise head and chest and arch your head back. Gently rest on the top of your head with a curved back and bent arms in support of your body.
20 5593 http://s3.amazonaws.com/prod.skimble/assets/5593/skimble-workout-trainer-exercise-yoga-fish-pose-2_full.jpg 5593 http://s3.amazonaws.com/prod.skimble/assets/5593/skimble-workout-trainer-exercise-yoga-fish-pose-2_full.jpg Plow Pose
Start lying on your back with your legs up. Support your hips with your hands or leave the arms flat on the floor. Lift your back and buttocks up and try to touch floor above your head with your toes.
20 4954 http://s3.amazonaws.com/prod.skimble/assets/4954/skimble-workout-trainer-exercse-yoga-plow-pose-1_full.jpg 4951 http://s3.amazonaws.com/prod.skimble/assets/4951/skimble-workout-trainer-exercse-yoga-plow-pose-2_full.jpg Fish Pose
On your back with hands tucked flat beneath your butt. Raise head and chest and arch your head back. Gently rest on the top of your head with a curved back and bent arms in support of your body.
20 5593 http://s3.amazonaws.com/prod.skimble/assets/5593/skimble-workout-trainer-exercise-yoga-fish-pose-2_full.jpg 5593 http://s3.amazonaws.com/prod.skimble/assets/5593/skimble-workout-trainer-exercise-yoga-fish-pose-2_full.jpg Upward Plank
Sit with legs in front of you. Place hands behind your butt with fingertips facing feet. Lift your butt off floor. Engage your abs and squeeze your butt, thighs and calves.
20 5108 http://s3.amazonaws.com/prod.skimble/assets/5108/skimble-workout-trainer-yoga-incline-plane-upward-plank-1_full.jpg 5107 http://s3.amazonaws.com/prod.skimble/assets/5107/skimble-workout-trainer-yoga-incline-plane-upward-plank-2_full.jpg 5104 http://s3.amazonaws.com/prod.skimble/assets/5104/skimble-workout-trainer-yoga-incline-plane-upward-plank-3_full.jpg Cat Cow
Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
20 3823 http://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg 3820 http://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg 355 http://www.youtube.com/watch?v=6C8Y5LduFVM Child's Pose
Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.
10 2332 http://s3.amazonaws.com/prod.skimble/assets/2332/skimble-yoga-childs-pose_full.jpg 354 http://www.youtube.com/watch?v=MYxIk8tW1X8 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-08-16T12:51:42Z 2012-04-03T11:10:48Z 2082012-03-30T09:14:36Z12866200kejm1qcz3o5uDulceSalaizhttps://www.skimble.com/images/icon_missing_thumb.pnghttps://www.skimble.com/images/icon_missing_full.pngfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse17 381565 800867 Back Stretching 1 https://s3.amazonaws.com/prod.skimble/assets/11252/skimble-workout-trainer-exercise-yoga-downward-facing-dog-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/11252/skimble-workout-trainer-exercise-yoga-downward-facing-dog-1_full.jpg false 32fc55cb-3f56-491c-b964-b006dccb78d9 3100 346 false true 0 381565-back-stretching false 750 2 Cat Cow
Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
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Lie on your back with legs bent or straight. With both hands, pull up one knee and press it to your chest. Hold then release and repeat with the opposite leg.
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Stand up and put your arms straight out in front of you at a shoulder height swing both arms horizontally toward your back as if you were trying to reconnect your fingers behind your back and then swing your arms to the front repeat it several times slowly
60 Shoulder Blade Lift
Stand up and put your arms straight out in front of you at shoulder height swing both arms vertically up and then swing both arms down while keeping them straight repeat several times slowly
60 Torso Twists
Stand tall with legs shoulder width apart and hands resting on your waist. Twist from side to side about 90 degrees. Move with the shoulder and hold a moment at each side.
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Extend your left arm across your chest and gently press your right hand on the left elbow. Hold and repeat on the opposite arm.
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Lie on your stomach and bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
30 160 http://s3.amazonaws.com/prod.skimble/assets/160/skimble_yoga_downdog_full.jpg 201 http://www.youtube.com/watch?v=q4kE4DOKF4U 175 033b0b88ccf15f6a666711720cb8f7b29ead2fcf 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-07-12T01:59:25Z 2012-07-10T15:36:26Z 2072011-10-05T11:10:40Z1800867lvueeppv2r1nAlanRodmellhttps://s3assets.skimble.com/photos/23490854/image_thumb.jpghttps://s3assets.skimble.com/photos/23490854/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse4494 413496 5502230 3 Minutes A Day Is All You Need! 1 Only 3 mins... https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg false F9096386-B5D6-4003-990F-286170523A00 2652 681 false true 0 413496-3-minutes-a-day-is-all-you-need false 180 1 Crunches
On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower.
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Stand tall with your legs shoulder width apart and hands resting on your waist. Bend forward at the hips and draw circles with your body. After several circles one way, change directions.
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On your back with your arms by your side, palms down. Tuck in hip, draw your lower back towards the floor and lift legs. If your back lifts off of the floor, place hands underneath your butt.
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Stand with good posture or sit tall in your chair. Bring your palms together, palm to palm, at your chest. Inhale deeply then exhale and bring your prayer hands above your head. Return and repeat peacefully.
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Sit with a straight spine legs out in front. Bend one knee and bring the foot up the inner leg to rest as high up on the inner thigh as is comfortable. Turn your torso to face your straight leg. Lean your chest out over the straight leg and your bring your head towards the knee.
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Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.
12 1912 http://s3.amazonaws.com/prod.skimble/assets/1912/skimble-jump-rope-1_full.jpg 1909 http://s3.amazonaws.com/prod.skimble/assets/1909/skimble-jump-rope-2_full.jpg 268 http://www.youtube.com/watch?v=GT3wrmymrMc 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-09-20T05:01:46Z 2012-09-20T05:01:46Z 2012-09-03T09:23:48Z55022303nh8zhopo65oDesireeAldridgehttps://s3assets.skimble.com/photos/1958516/image_thumb.jpghttps://s3assets.skimble.com/photos/1958516/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse36 481767 6183963 Yoga Back Stretches (Daily Yoga Back) 2 Adaptation of the Daily Yoga Back-routine, change length/duration if needed. [Modified July 23rd '15: added two Cobra's, Half Moon, Swan, changed some durations] https://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_full.jpg false 0f7518fe-b2e6-47f8-bbe3-dde0114aa616 2503 753 false true 0 481767-yoga-back-stretches-daily-yoga-back false 1335 1 Rolling Back Stretch
Sit upright with bent knees and palms around your shins. Curl your pelvis inward. Roll down and up on your back in a fluid motion. Repeat, trying to return to the upright position before tucking down again.
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Sit with one leg extended and the other bent with your heel beside thigh. Fold forward while keeping your extended foot grounded and your toes up. Lengthen your spine and hold.
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Sit with your legs crossed, holding onto your knees. Inhale and lift your chest forward and up. Exhale as you round your spine. Repeat. Start slowly and increase pace steadily.
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Sit with one leg extended and the other bent with your heel beside thigh. Fold forward while keeping your extended foot grounded and your toes up. Lengthen your spine and hold.
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Sit down on your mat with your legs straight in front. Rest your fingertips by your outer thighs. Inhale and lengthen your spine up. Exhale and fold forward.
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Begin sitting with outstretched legs. Bend one leg and draw the sole of that foot to your thigh. Inhale and raise your arms. Exhale and bend at the waist and extend your arms toward your foot. Then, sweep the arm located on the side of your bent leg around and behind your back. Switch sides halfway through.
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Begin sitting with outstretched legs. Bend one leg and draw the sole of that foot to your thigh. Inhale and raise your arms. Exhale and bend at the waist and extend your arms toward your foot. Then, sweep the arm located on the side of your bent leg around and behind your back. Switch sides halfway through.
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In an easy tempo, do varied forward bends.
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Perform a Left Warrior 2. Inhale. Exhale and slide your right hand down your right leg. Reach your left arm up and over your head.
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Have your feet in a Warrior 2 position, left fingers on the floor, and right hand on your hip. Step your back foot in and walk your left hand forward and to your left. Inhale and lift your right leg up. Straighten your left leg. Reach your right arm up. Steady your breath.
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Perform a Right Warrior 2. Inhale. Exhale and slide your left hand down your left leg. Reach your right arm up and over your head.
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Have your feet in Warrior 2 position, right fingers on the floor, and left hand on your hip. Step your back foot in and walk your right hand forward and to your right. Inhale and lift your left leg up. Straighten your right leg. Reach your left arm up. Steady your breath.
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Begin in Plank Pose with your shoulders directly over your wrists. Exhale and lift your hips up and back. Let your head hang. Take several breaths.
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On your belly, bring your hands forward with your forearms on the floor in front. Push off your forearms and gently arch your back. Look to the ceiling and take deep breaths.
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Lay down on your belly. Place your hands on the floor on either side of your chest. Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. Keep your elbows bent.
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Start lying with your face down, legs together and hands beside your shoulders. Press up on your palms to create a 90 degree angle at your elbows and lengthen your spine forward.
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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
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Perform a Plank Pose with your shoulders directly over your wrists. Exhale and lift your hips up and back.
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Perform a Left Warrior 2. Inhale and straighten your left leg. Exhale, reach forward, and deepen your hip crease. Place your hand on your shin or on the floor and reach your right arm up.
45 382 http://s3.amazonaws.com/prod.skimble/assets/382/skimble_yoga_triangle_full.jpg Left Side Angle
Perform a Left Warrior 2. Inhale. Exhale and bring your left hand down to the floor right next to your left foot. Reach your right arm up and over by your ear.
45 Child's Pose Variation
Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground. For variation: swing your (straight) arms over your back. Clinch your hands together and gently move them away from the body, as far as you can.
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Perform a Right Warrior 2. Inhale and straighten your right leg. Exhale, reach forward, and deepen your hip crease. Place your hand on your shin or on the floor and reach your left arm up.
45 382 http://s3.amazonaws.com/prod.skimble/assets/382/skimble_yoga_triangle_full.jpg Right Side Angle
Perform a Right Warrior 2. Inhale. Exhale and bring your right hand down to the floor right next to your right foot. Reach your left arm up and over by your ear.
45 376 http://s3.amazonaws.com/prod.skimble/assets/376/skimble_yoga_side_angle_pose_full.jpg Child's Pose Variation
Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground. For variation: swing your (straight) arms over your back. Clinch your hands together and gently move them away from the body, as far as you can.
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Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.
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Sit tall with both knees bent, feet flat on the floor. Inhale, gently twist your upperbody to the left. Exhale, grab hold of your left ankle and get into the stretch with your left arm behind you. Hold.
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Sit tall with both knees bent, feet flat on the floor. Inhale, gently twist your upperbody to the right. Exhale, grab hold of your right ankle and get into the stretch with your right arm behind you. Hold.
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Start lying on your back with your legs up. Support your hips with your hands or leave the arms flat on the floor. Lift your back and buttocks up and try to touch floor above your head with your toes.
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Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Take 3 deep breaths, exhale and release.
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Start in an elbow plank. Lift your hips up and walk your feet into Down Dog while staying on your forearms. Spread your fingers and press into your whole forearms and hands.
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Start in Child's Pose. Walk your hands forward with straight arms and bring your hips up until they are in line with your knees at 90 degrees. Rest your forehead on the floor and let your neck relax.
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Stand with feet hip-width apart and hands together in front of your chest. As you raise your hands and head up toward the ceiling, inhale deeply. Exhale as you lower your arms back down by your side. Take your time and inhale and exhale deeply.
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Let your chin drop down to your chest. Circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
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Let your chin drop down to your chest. Circle your neck slowly, taking the left ear to the left shoulder, the head back, and then the right ear to the right shoulder.
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Stand tall or sit with good posture. Extend your right arm across your chest and gently press your left hand on the right elbow.
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Stand tall or sit with good posture. Extend your left arm across your chest and gently press your right hand on the left elbow.
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Raise your right arm up and bend it back down the middle of your back. Bring left hand to right elbow and gently apply pressure.
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Raise your left arm up and bend it back down the middle of your back. Bring right hand to left elbow and gently apply pressure.
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Stand with feet hip-width apart with arms raised at your sides. Draw big forward circles with your arms.
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Stand with feet hip-width apart and arms raised to your sides. Rotate your arms backward and draw large circles.
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Stand tall with your hands behind your head and elbows out to the side. Bring your elbows as far out and back as possible to open up the chest. Squeeze your shoulder blades together and take deep breaths.
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Make relaxed fists with your hands. Begin the movement from your wrists and perform outward hand circles.
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Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.
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Stand with feet hip-width apart. Lift and bend a knee, gently pulling it close to your body. Return and repeat while alternating legs.
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Stand tall with legs shoulder width apart and hands resting on your waist. Twist from side to side about 90 degrees. Move with the shoulder and hold a moment at each side.
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Stand tall with feet wide apart. Rest a hand at your waist and raise the other above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.
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Stand on the left leg while holding the right bent leg behind you. For beginners, use a stool, person or wall for balance!
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Stand on the right leg while holding the left bent leg behind you. For beginners, use a stool, person or wall for balance!
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In a forward left lunge, lower down onto your right knee keeping your hips tucked underneath you and glutes squeezed. With your right hand overhead, move your hips slightly forward. For a more intense stretch lean to the left.
30 1840 http://s3.amazonaws.com/prod.skimble/assets/1840/skimble-front-left-lunge_full.jpg 1825 http://s3.amazonaws.com/prod.skimble/assets/1825/skimble-kneeling-lunge-right-bend-2_full.jpg 1828 http://s3.amazonaws.com/prod.skimble/assets/1828/skimble-kneeling-lunge-right-bend-3_full.jpg Hip Flexor Stretch Left
In a forward right lunge, lower down onto your left knee keeping your hips tucked underneath you and glutes squeezed. With your left hand overhead, move your hips slightly forward. For a more intense stretch lean to the right.
30 1831 http://s3.amazonaws.com/prod.skimble/assets/1831/skimble-front-right-lunge_full.jpg 1834 http://s3.amazonaws.com/prod.skimble/assets/1834/skimble-kneeling-lunge-left-bend-2_full.jpg 1837 http://s3.amazonaws.com/prod.skimble/assets/1837/skimble-kneeling-lunge-left-bend-3_full.jpg Standing Forward Bend
Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
30 169 http://s3.amazonaws.com/prod.skimble/assets/169/skimble_yoga_ragdoll_full.jpg Upward-Facing Dog
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
30 5902 http://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_full.jpg 145 0222f1373f41881fbb769f00e37cc0b9334e18c3 Downward Facing Dog
Lie on your stomach and bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
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Sit on the floor with legs extended and spread comfortably apart. Exhale and try to bring your chest towards the right leg, reaching with your hands.
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Sit on the floor with legs extended and spread comfortably apart. Exhale and try to bring your chest towards the left leg, reaching with your hands.
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Sit on the floor with legs extended and spread comfortably apart. Exhale and try to bring your chest towards the floor in front, reaching with your hands.
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From downward facing dog, bring one leg into the center of the mat and bend so that the knee rests behind the wrist. Untuck your back toe and gently release your body into a seated position.
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Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
30 3823 http://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg 3820 http://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg 355 http://www.youtube.com/watch?v=6C8Y5LduFVM Extended Right Side Angle
Start in Warrior Two, a forward lunge with arms out in front and behind. Stretch forward with your front arm and bring it down to your foot. Lift back arm up and stretch it up and back overhead.
30 376 http://s3.amazonaws.com/prod.skimble/assets/376/skimble_yoga_side_angle_pose_full.jpg 199 http://www.youtube.com/watch?v=d3OsxbrU3Uw Extended Left Side Angle
30 Sphinx Pose
Lie on your belly with your legs together. Place your elbows under your shoulders with your forearms on the floor beside your sides. Push up on your forearms so your upper chest is lifted. Firm your butt and lengthen your lower back.
30 5612 http://s3.amazonaws.com/prod.skimble/assets/5612/skimble-workout-trainer-exercise-yoga-sphinx-pose-1_full.jpg 5611 http://s3.amazonaws.com/prod.skimble/assets/5611/skimble-workout-trainer-exercise-yoga-sphinx-pose-2_full.jpg 169 82078a023271a6731e480994ffeb3db0c249a295 Butterfly Openers
Start seated with your legs stretched out in front of you. Bend your knees and place the soles of your feet together as you gently grab your ankles and pull them in toward your sit bones. Release your hands behind you and open your chest up to the ceiling as you try to open your hips.
30 9991 http://s3.amazonaws.com/prod.skimble/assets/9991/skimble-workout-trainer-exercise-butterfly-1_full.jpg Lying Torso Twist
Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
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Get on your back with one leg lifted. Grasp your calf with both hands and gently pull your leg in. Beginners can bend the other leg or use a strap placed beneath the lift foot. For flexible people, keep both legs straight. Hold for 20 then switch legs.
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Start lying facedown on an exercise mat with your arms straight out to the sides. Contract your right glute and hamstring to bring your foot back up and across your body towards your left side. Lightly touch your foot to the floor and return it to the starting position. Repeat, alternating sides.
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Lie on your front with your head down. Bend your knees and reach back to grasp your ankles. Inhale and raise the ankles so only your hips and stomach touch the floor. Look up with arms extended behind you. Take 3 deep breaths, exhale and release.
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Begin sitting on your heels and bring hands out behind you. Bearing weight on the pads of your fingers, arch your back and lift hip bones forward.
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Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.
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Sit on the floor with legs extended together in front of you. Exhale and try to bring your chest to knees, reaching with your hands toward your toes.
30 2578 http://s3.amazonaws.com/prod.skimble/assets/2578/skimble-workout-trainer-exercise-sliders-6_full.jpg Overhead Reaches
Stand with good posture or sit tall in your chair. Fully extend your arms overhead. Then look up and bring your palms together as you stretch higher toward the ceiling. Hold for five counts then return and repeat.
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Sit upright with bent knees and palms around your shins. Curl your pelvis inward. Roll down and up on your back in a fluid motion. Repeat, trying to return to the upright position before tucking down again.
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Lie on your back with bent knees. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inwards.
60 1990 http://s3.amazonaws.com/prod.skimble/assets/1990/skimble-right-piriformis-stretch_full.jpg 1987 http://s3.amazonaws.com/prod.skimble/assets/1987/skimble-left-piriformis-stretch_full.jpg 334 http://www.youtube.com/watch?v=wRBlnb6HahU Happy Baby
On your back, bend your knees with your legs wider than torso width. Gently grip your feet with your hands, pulling your knees toward your armpits. If you'd like, hook your fingers to your toes to deepen the stretch. Flex your heels.
45 5826 http://s3.amazonaws.com/prod.skimble/assets/5826/skimble-workout-trainer-exercise-yoga-happy-baby-pose-1_full.jpg 5825 http://s3.amazonaws.com/prod.skimble/assets/5825/skimble-workout-trainer-exercise-yoga-happy-baby-pose-2_full.jpg 5824 http://s3.amazonaws.com/prod.skimble/assets/5824/skimble-workout-trainer-exercise-yoga-happy-baby-pose-3_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-01-07T22:55:27Z 2012-11-10T11:39:13Z 962012-02-15T22:42:37Z12457275n2ndovi6dephEmiliaChttps://s3assets.skimble.com/photos/32599852/image_thumb.jpghttps://s3assets.skimble.com/photos/32599852/image_full.jpgfalsefalsefalsetruetruefalsetruetruefalsefalsetruefalse16674 535500 5645040 Stretch For A Better Posture 2 Improve your posture; quickly, safely, and effectively. https://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_full.jpg false BEBCD455-A9AD-4CF0-9787-5EAE4345078B 2161 444 false true 0 535500-stretch-for-a-better-posture false 270 1 Standing Forward Bend
Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
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Lay down on your back. Bend your knees and place your feet flat on the floor. Touch your heels with your fingertips. Have your feet parallel to each other. Inhale and lift your hips, lower and upper back up.
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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
45 5902 http://s3.amazonaws.com/prod.skimble/assets/5902/skimble-workout-trainer-exercise-cobra-pose-1_full.jpg 145 0222f1373f41881fbb769f00e37cc0b9334e18c3 Cat Cow
Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
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Lie on your belly with your legs together. Place your elbows under your shoulders with your forearms on the floor beside your sides. Push up on your forearms so your upper chest is lifted. Firm your butt and lengthen your lower back.
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Start seated. Place your hands behind your hips, shoulder-width apart and fingertips pointing towards your feet. Inhale and press firmly into your hands and feet. Lift your hips while straightening your elbows. Gaze up and back while taking several deep breaths before lowering. Breathe.
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Stand with feet hip-width apart with arms raised at your sides. Draw small backward circles with your arms.
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Interlace fingers in front of you. Inhale arms up, exhale arms down. The pumping motion stimulates energy flow from the spinal column to other parts of the body.
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Stand tall with your legs shoulder width apart and hands resting on your waist. Bend forward at the hips and draw circles with your body. After several circles one way, change directions.
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Stand with your feet together and arms above your head with hands clasped. Draw your abs in and slowly bend at the waist from side to side. Try to keep your hips and shoulders facing forward.
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Step forward into a lunge with both knees in 90 degree angles. Step your feet together by bringing back foot to front foot. Keep your body upright while alternating legs.
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Stand with your feet shoulder width apart. Bend your arms and place your hands behind your head. Move each knee to the opposite elbow, while alternating sides. Squeeze your abs.
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Stand with your feet shoulder width apart with hands behind your head. Bring your right knee up and close to your elbows. Return and repeat on the left side. Keep your body open!
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Stand tall with your feet together and arms out front at chest height. Hop both feet out to the side while bringing arms out to the side as well. Hop feet back in but cross left in front of right as well as crossing left arm over right. Repeat, crossing opposites.
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Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up and down simultaneously.
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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
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Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up. Pretend to fly by moving your arms in a swimming motion back toward your feet. Lower and repeat.
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Start on all fours and lift opposite limbs parallel with the floor. Bring your lifted elbow and knee together to touch then take them back out to parallel with the floor. Repeat.
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Lay down on your back. Bend your knees and place your feet flat on the floor. Touch your heels with your fingertips. Have your feet parallel to each other. Inhale and lift your hips, lower and upper back up.
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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
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Start lying on your back with your elbows below your shoulders propping you up. With your toes to the sky, lift your hips off the ground and bring your body into a straight line position from ears to ankles. Hold for 5-10 counts. Relax and then repeat.
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For beginners, lower your body by bringing knees, chin, and chest to floor. Otherwise, lower your arms to 90 degrees. Engage the core abdominal muscles and keep your elbows tucked into the body. Don't over extend passed 90 degree elbows.
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Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
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Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.
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Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
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On your belly, bring your hands forward with your forearms on the floor in front. Push off your forearms and gently arch your back. Look to the ceiling and take deep breaths.
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Start lying facedown on an exercise mat with your arms straight out to the sides. Contract your right glute and hamstring to bring your foot back up and across your body towards your left side. Lightly touch your foot to the floor and return it to the starting position. Repeat, alternating sides.
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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
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Start lying on your back with your arms out to the sides and your knees bent in the air. Bring both knees to one side, hold a moment, return to neutral, then twist to the other side. Hold a moment, then return to neutral and repeat.
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Lie on your back, arms at your sides, or hands underneath your butt. With your legs straight, raise them up in line with your waist. Now, lower them to the left, back up, and down to the right. Repeat.
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On your back, bring bent knees wide apart with soles of feet together. Roll arms away from the body. Relax all your muscles and breathe deeply.
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Stand with feet hip-width apart. Lift and bend a knee, gently pulling it close to your body. Return and repeat while alternating legs.
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Start on your back with your upper body curled up and arms hugging your ankles. Point your toes out. Inhale and simultaneously extend your arms and legs out. Bring your arms parallel to the ground and legs up to a 45 degree angle. Exhale and hug them back in.
60 42393 http://s3.amazonaws.com/prod.skimble/assets/42393/skimble-workout-trainer-exercise-yoga-double-leg-stretch-1_full.jpg 42394 http://s3.amazonaws.com/prod.skimble/assets/42394/skimble-workout-trainer-exercise-yoga-double-leg-stretch-2_full.jpg 42395 http://s3.amazonaws.com/prod.skimble/assets/42395/skimble-workout-trainer-exercise-yoga-double-leg-stretch-3_full.jpg 42396 http://s3.amazonaws.com/prod.skimble/assets/42396/skimble-workout-trainer-exercise-yoga-double-leg-stretch-4_full.jpg 42397 http://s3.amazonaws.com/prod.skimble/assets/42397/skimble-workout-trainer-exercise-yoga-double-leg-stretch-5_full.jpg 42398 http://s3.amazonaws.com/prod.skimble/assets/42398/skimble-workout-trainer-exercise-yoga-double-leg-stretch-6_full.jpg 42401 http://s3.amazonaws.com/prod.skimble/assets/42401/skimble-workout-trainer-exercise-yoga-double-leg-stretch-7_full.jpg 42404 http://s3.amazonaws.com/prod.skimble/assets/42404/skimble-workout-trainer-exercise-yoga-double-leg-stretch-8_full.jpg 567 http://www.youtube.com/watch?v=awXp7iiJrL4 531 aa59030549a9dcd63a15b8b1cdb6407bfa1b6441 Cobra
Lay down on your belly. Place your hands on the floor on either side of your chest. Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. Keep your elbows bent.
60 41367 http://s3.amazonaws.com/prod.skimble/assets/41367/skimble-workout-trainer-exercise-yoga-cobra-1_full.jpg 41366 http://s3.amazonaws.com/prod.skimble/assets/41366/skimble-workout-trainer-exercise-yoga-cobra-2_full.jpg 41365 http://s3.amazonaws.com/prod.skimble/assets/41365/skimble-workout-trainer-exercise-yoga-cobra-3_full.jpg 41364 http://s3.amazonaws.com/prod.skimble/assets/41364/skimble-workout-trainer-exercise-yoga-cobra-4_full.jpg 41363 http://s3.amazonaws.com/prod.skimble/assets/41363/skimble-workout-trainer-exercise-yoga-cobra-5_full.jpg 41362 http://s3.amazonaws.com/prod.skimble/assets/41362/skimble-workout-trainer-exercise-yoga-cobra-6_full.jpg 41361 http://s3.amazonaws.com/prod.skimble/assets/41361/skimble-workout-trainer-exercise-yoga-cobra-7_full.jpg 402 https://www.youtube.com/watch?v=18dW57GX79w 653 507b5d5b7c059fe6a4ef85213109ac9a6ae0651b Corpse
Simply lie flat on your back, feet and hands spread apart. Turn palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.
60 5533 http://s3.amazonaws.com/prod.skimble/assets/5533/skimble-workout-trainer-exercise-yoga-corpse-pose-1_full.jpg 5530 http://s3.amazonaws.com/prod.skimble/assets/5530/skimble-workout-trainer-exercise-yoga-corpse-pose-2_full.jpg 9331 http://s3.amazonaws.com/prod.skimble/assets/9331/skimble-workout-trainer-exercise-savasana_full.jpg 354 ed038af6b3e742bffc472b22eee365088e1a3505 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-08-24T08:12:59Z 2013-08-24T07:01:50Z 162012-06-03T11:18:25Z138407720xd2ihon45r3ArgirisZhttps://s3assets.skimble.com/photos/17267621/image_thumb.jpghttps://s3assets.skimble.com/photos/17267621/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse2266 526408 535496 Pull Up Pyramid 3 Complete at least 50 pull-ups. Try with different grips! Try: standard, neutral, chin ups, corn cob, or whatever floats your boat! https://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg false F61418B8-047E-4172-A4A7-EDB79F9AA489 1437 104 false true 0 526408-pull-up-pyramid false 380 1 2 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
10 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
Chill out and breathe!
10 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
15 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
Chill out and breathe!
15 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 6 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
20 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
Chill out and breathe!
30 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
30 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
Chill out and breathe!
45 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 10 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
30 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
Chill out and breathe!
45 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 8 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
30 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
Chill out and breathe!
30 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 6 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
20 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
Chill out and breathe!
15 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 4 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
15 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 Rest
Chill out and breathe!
10 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 2 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
10 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31494 http://s3.amazonaws.com/prod.skimble/assets/31494/skimble-workout-trainer-exercise-pull-ups-3_full.jpg 31500 http://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg 31507 http://s3.amazonaws.com/prod.skimble/assets/31507/skimble-workout-trainer-exercise-pull-ups-5_full.jpg 31489 http://s3.amazonaws.com/prod.skimble/assets/31489/skimble-workout-trainer-exercise-pull-ups-1_full.jpg 493 ae96c72ab6d711c7efd2766e8eafa94d3c398f03 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-06-17T20:07:02Z 2013-06-17T12:20:21Z 2082011-09-21T11:37:06Z1535496eggdozqa6bpgMikeyMhttps://s3assets.skimble.com/photos/34083299/image_thumb.jpghttps://s3assets.skimble.com/photos/34083299/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse5070 318913 1307486 Fat Burning Yoga 2 Total body fat burning yoga exercise. https://s3.amazonaws.com/prod.skimble/assets/11252/skimble-workout-trainer-exercise-yoga-downward-facing-dog-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/11252/skimble-workout-trainer-exercise-yoga-downward-facing-dog-1_full.jpg false b42ab877-57a6-4391-899c-c14b2083d3f4 1369 657 false true 0 318913-fat-burning-yoga false 1000 2 Standing Crescent Moon Pose
Stand tall with shoulders relaxed. Inhale and lift arms up forward the back ceiling. Keep the soles of your feet rooted as you gently arch your back and and point the crown of your head upward. Hold 8 counts, exhale and repeat.
20 1486 http://s3.amazonaws.com/prod.skimble/assets/1486/skimble-inchworms-6_full.jpg 1510 http://s3.amazonaws.com/prod.skimble/assets/1510/skimble-standing-crescent-moon-1_full.jpg 1507 http://s3.amazonaws.com/prod.skimble/assets/1507/skimble-standing-crescent-moon-2_full.jpg Chair Pose
Stand with your legs together or hip width apart. Slowly bend the knees as if you're sitting back into a chair. Stretch your arms up overhead.
20 373 http://s3.amazonaws.com/prod.skimble/assets/373/skimble_yoga_chair_full.jpg 970 http://s3.amazonaws.com/prod.skimble/assets/970/test_full.jpg lululemon http://www.flickr.com/photos/lululemonathletica/3908354984 198 http://www.youtube.com/watch?v=youou_JCEfY Standing Forward Bend
Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
20 169 http://s3.amazonaws.com/prod.skimble/assets/169/skimble_yoga_ragdoll_full.jpg Step or Hop to Plank
Inhale and gently jump or walk feet back until you form a plank.
15 175 http://s3.amazonaws.com/prod.skimble/assets/175/skimble_yoga_toplank_1_full.jpg 178 http://s3.amazonaws.com/prod.skimble/assets/178/skimble_yoga_toplank_2_full.jpg 184 http://s3.amazonaws.com/prod.skimble/assets/184/skimble_yoga_plank_full.jpg Plank
With your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Downward Facing Dog
Bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
20 160 http://s3.amazonaws.com/prod.skimble/assets/160/skimble_yoga_downdog_full.jpg 201 http://www.youtube.com/watch?v=q4kE4DOKF4U Chaturanga
For beginners, lower your body by bringing knees, chin, and chest to floor. Otherwise, lower your arms to 90 degrees. Engage the core abdominal muscles and keep your elbows tucked into the body. Don't over extend passed 90 degree elbows.
15 154 http://s3.amazonaws.com/prod.skimble/assets/154/skimble_yoga_chaturanga_full.jpg 202 http://www.youtube.com/watch?v=BvFHmQNXUQ0 Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
20 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Downward Facing Dog
Lie on your stomach and bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
20 160 http://s3.amazonaws.com/prod.skimble/assets/160/skimble_yoga_downdog_full.jpg 201 http://www.youtube.com/watch?v=q4kE4DOKF4U Warrior 1 with High Lunge - Right
From downward dog, step right foot forward between hands, bending right knee 90 degrees with toes facing forward; keep left leg straight and lift upper body. Raise arms overhead next to ears; hold for 3 breaths. Straighten right leg while lowering arms; keep palms in and left heel lifted. Repeat.
20 Warrior 2
step the legs apart. Turn one leg out and bend the knee. Expand the arms out stretching them sideways.
20 Right Warrior 3
Stand with arms overhead with right foot rooted. Bring the left leg back and lean forward until body is parallel to ground. In this T-shape, make sure your fingers are pointing forward and feet back.
20 2101 http://s3.amazonaws.com/prod.skimble/assets/2101/skimble-yoga-warrior-3-right-leg_full.jpg Mountain Pose
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and pull shoulder blades back and down. Keep arms beside your torso or raised overhead.
15 166 http://s3.amazonaws.com/prod.skimble/assets/166/skimble_yoga_mtn_full.jpg Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch. 2 Standing Crescent Moon Pose
Stand tall with shoulders relaxed. Inhale and lift arms up forward the back ceiling. Keep the soles of your feet rooted as you gently arch your back and and point the crown of your head upward. Hold 8 counts, exhale and repeat.
20 1486 http://s3.amazonaws.com/prod.skimble/assets/1486/skimble-inchworms-6_full.jpg 1510 http://s3.amazonaws.com/prod.skimble/assets/1510/skimble-standing-crescent-moon-1_full.jpg 1507 http://s3.amazonaws.com/prod.skimble/assets/1507/skimble-standing-crescent-moon-2_full.jpg Chair Pose
Stand with your legs together or hip width apart. Slowly bend the knees as if you're sitting back into a chair. Stretch your arms up overhead.
20 373 http://s3.amazonaws.com/prod.skimble/assets/373/skimble_yoga_chair_full.jpg 970 http://s3.amazonaws.com/prod.skimble/assets/970/test_full.jpg lululemon http://www.flickr.com/photos/lululemonathletica/3908354984 198 http://www.youtube.com/watch?v=youou_JCEfY Standing Forward Bend
Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.
20 169 http://s3.amazonaws.com/prod.skimble/assets/169/skimble_yoga_ragdoll_full.jpg Step or Hop to Plank
Inhale and gently jump or walk feet back until you form a plank.
15 175 http://s3.amazonaws.com/prod.skimble/assets/175/skimble_yoga_toplank_1_full.jpg 178 http://s3.amazonaws.com/prod.skimble/assets/178/skimble_yoga_toplank_2_full.jpg 184 http://s3.amazonaws.com/prod.skimble/assets/184/skimble_yoga_plank_full.jpg Plank
With your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground. Hold.
20 2383 http://s3.amazonaws.com/prod.skimble/assets/2383/skimble-workout-trainer-exercise-full-plank_full.jpg 2500 http://s3.amazonaws.com/prod.skimble/assets/2500/skimble-workout-trainer-exercise-plank_full.jpg 2734 http://s3.amazonaws.com/prod.skimble/assets/2734/skimble-workout-trainer-exercise-tricep-pushup-1_full.jpg 5029 http://s3.amazonaws.com/prod.skimble/assets/5029/skimble-workout-trainer-exercise-full-plank-leg-lifts-1_full.jpg Downward Facing Dog
Bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
20 160 http://s3.amazonaws.com/prod.skimble/assets/160/skimble_yoga_downdog_full.jpg 201 http://www.youtube.com/watch?v=q4kE4DOKF4U Chaturanga
For beginners, lower your body by bringing knees, chin, and chest to floor. Otherwise, lower your arms to 90 degrees. Engage the core abdominal muscles and keep your elbows tucked into the body. Don't over extend passed 90 degree elbows.
20 154 http://s3.amazonaws.com/prod.skimble/assets/154/skimble_yoga_chaturanga_full.jpg 202 http://www.youtube.com/watch?v=BvFHmQNXUQ0 Cobra
On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.
20 157 http://s3.amazonaws.com/prod.skimble/assets/157/skimble_yoga_cobra_full.jpg Downward Facing Dog
Lie on your stomach and bring your hands shoulder-width apart with palms down on the floor. Tuck your feet in and lift from the hips pushing back and up into down dog.
20 160 http://s3.amazonaws.com/prod.skimble/assets/160/skimble_yoga_downdog_full.jpg 201 http://www.youtube.com/watch?v=q4kE4DOKF4U Warrior 1 with High Lunge - Left
From downward dog, step left foot forward between hands, bending left knee 90 degrees with toes facing forward; keep right leg straight and lift upper body. Raise arms overhead next to ears; hold for 3 breaths. Straighten left leg while lowering arms; keep palms in and right heel lifted. Repeat.
20 Warrior 2
step the legs apart. Turn one leg out and bend the knee. Expand the arms out stretching them sideways.
20 Left Warrior 3
Stand with arms overhead with left foot rooted. Bring the right leg back and lean forward until body is parallel to ground. In this T-shape, make sure your fingers are pointing forward and feet back.
20 2098 http://s3.amazonaws.com/prod.skimble/assets/2098/skimble-yoga-warrior-3-left-leg_full.jpg 1 Mountain Pose
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and pull shoulder blades back and down. Keep arms beside your torso or raised overhead.
20 166 http://s3.amazonaws.com/prod.skimble/assets/166/skimble_yoga_mtn_full.jpg Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch. Mountain Pose with Prayer Hands
Stand tall with your big toes touching, heels slightly apart. Press your weight equally throughout your feet. Engage your thigh muscles and lift your kneecaps up. Elongate the spine and bring the palms of your hands together at chest level.
20 163 http://s3.amazonaws.com/prod.skimble/assets/163/skimble_yoga_prayerhands_full.jpg Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale. 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-08-02T13:59:45Z 2012-02-07T02:48:55Z 2012-01-01T19:01:18Z113074860y3fwmfbraq9StellaDeehttps://s3assets.skimble.com/photos/549677/372383_100001049123674_1933332265_n_thumb.jpghttps://s3assets.skimble.com/photos/549677/372383_100001049123674_1933332265_n_full.jpgfalsefalsefalsetruetruefalsetruetruefalsefalsefalsefalse40 760551 14114460 עמרי 🌈 2 https://s3.amazonaws.com/prod.skimble/assets/10325/skimble-workout-trainer-exercise-elbow-plank-hop-outs-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/10325/skimble-workout-trainer-exercise-elbow-plank-hop-outs-2_full.jpg false 405e4c48-4298-4a9a-b5d0-25a15d24428d 1276 4 false true 0 760551-עמרי- false 1835 1 2268 Blowing in Firm Pose
Sit on your heels. With straight arms, place your hands on your knees. Take a small inhalation. Pull your belly in and up to sharply exhale. Repeat. Emphasize exhalation.
30 true 2 0 1 2485768 https://s3.amazonaws.com/prod.skimble/assets/2485768/skimble-workout-darlene-exercise-blowing-in-firm-pose-01_full.jpg 2485767 https://s3.amazonaws.com/prod.skimble/assets/2485767/skimble-workout-darlene-exercise-blowing-in-firm-pose-02_full.jpg 2485769 https://s3.amazonaws.com/prod.skimble/assets/2485769/skimble-workout-darlene-exercise-blowing-in-firm-pose-03_full.jpg 1519 fde11de7d75f11a22b8438922f37345a46579b25 1796 Yoga Bridge
Lie down on your back. Bend your knees and place your feet flat on the floor. Touch your heels with your fingertips. Have your feet parallel to each other. Inhale and lift your hips, lower and upper back up.
מולץ😍 45 0 0 36249 https://s3.amazonaws.com/prod.skimble/assets/36249/skimble-workout-trainer-yoga-exercise-bridge-1_full.jpg 36250 https://s3.amazonaws.com/prod.skimble/assets/36250/skimble-workout-trainer-yoga-exercise-bridge-2_full.jpg 36251 https://s3.amazonaws.com/prod.skimble/assets/36251/skimble-workout-trainer-yoga-exercise-bridge-3_full.jpg 978 e1abe252ca9e567787551824e2e6c041ca0161d2 266 Push-Ups
Get into a plank position with your arms straight and hands a bit wider than shoulder-width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
120 true 3 0 true 32768 53912 https://s3.amazonaws.com/prod.skimble/assets/53912/skimble-workout-trainer-exercise-pushups-1_full.jpg Get into a plank position with your arms straight and your hands a bit wider than shoulder-width. 53910 https://s3.amazonaws.com/prod.skimble/assets/53910/skimble-workout-trainer-exercise-pushups-2_full.jpg Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat. 25 70a5b9c6b07a373ca3338514f957d18dbc3fd9b0 255 Burpees
Stand tall. Drop to a squat with your hands on the ground outside of your feet. Then jump your feet back, putting yourself into a plank. Jump your feet forward to a squat and leap up or stand up. Repeat. Add a push-up if you want!
30 true 4 0 true 2638 https://s3.amazonaws.com/prod.skimble/assets/2638/skimble-workout-trainer-exercise-burpee-1_full.jpg Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet. 2635 https://s3.amazonaws.com/prod.skimble/assets/2635/skimble-workout-trainer-exercise-burpee-2_full.jpg Jump your feet back, putting yourself into a plank. Add a push-up when you're in the plank position if you're up for it. 2629 https://s3.amazonaws.com/prod.skimble/assets/2629/skimble-workout-trainer-exercise-burpee-4_full.jpg Jump your feet forward to a squat. 2626 https://s3.amazonaws.com/prod.skimble/assets/2626/skimble-workout-trainer-exercise-burpee-5_full.jpg Leap up or stand up, driving up with your legs. 2623 https://s3.amazonaws.com/prod.skimble/assets/2623/skimble-workout-trainer-exercise-burpee-6_full.jpg Land softly and repeat. 446 https://www.youtube.com/watch?v=sv9sXWQCmsE 75 c781654e952edc5494cc865024fc8567d234987c 243 Cat Cow
Begin with your palms down and knees on the floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
50 0 0 32768 1 48876 https://s3.amazonaws.com/prod.skimble/assets/48876/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-1_full.jpg Begin with your palms down and knees on floor. 48907 https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg Raise your head, stick your butt out and drop your back into a dip. 48948 https://s3.amazonaws.com/prod.skimble/assets/48948/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-5_full.jpg Then drop your head, round your spine and arch your back. Repeat. 3823 https://s3.amazonaws.com/prod.skimble/assets/3823/skimble-workout-trainer-exercise-cat-cow-1_full.jpg This is a terrific way to build more mobility in your back. 3820 https://s3.amazonaws.com/prod.skimble/assets/3820/skimble-workout-trainer-exercise-cat-cow-2_full.jpg Try not to move too quickly, enjoy each position for a moment. 270 300ece95a9c89c6a2feba147206769a0541a87c1 Elbow Plank
Lie on your stomach with your toes tucked in. Press forearms on the ground and lift your body into a straight line. Hold.
40 49149 https://s3.amazonaws.com/prod.skimble/assets/49149/skimble-workout-trainer-exercise-elbow-plank_full.jpg 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 492 Alternating Bicep Curls
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms. Complete the prescribed number of reps on both sides.
80 true 2.5 true 1 true 8 3268 https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 3265 https://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg Grasp a dumbbell in each hand so your palms face up. Alternate lifting each arm to your chest. 3256 https://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg Exhale as you curl the dumbbell upwards. 2697664 https://s3.amazonaws.com/prod.skimble/assets/2697664/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side. 3261 https://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg Focus on keeping your core engaged, chest tall and back straight. 3259 https://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg Avoid using momentum to curl the weight up, and make sure to lower it back down with control. 76 5d823600102bd4795666cea1527b79158489ede4 605 Supermans
Lie face down on a mat and place your arms above your head. Squeeze your glutes and thighs and lift both your upper and lower limbs off of the floor. Keep your shoulders away from your ears.
40 0 0 true 32768 3182 https://s3.amazonaws.com/prod.skimble/assets/3182/skimble-workout-trainer-exercise-supermans-1_full.jpg 3181 https://s3.amazonaws.com/prod.skimble/assets/3181/skimble-workout-trainer-exercise-supermans-2_full.jpg 712 025f9c00f30b769acb1bd70ed47d9b0c9865cd3e 994 Lying Torso Twists
Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.
60 0 0 1 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57014 https://s3.amazonaws.com/prod.skimble/assets/57014/skimble-workout-trainer-exercise-yoga-lying-torso-twists-2_full.jpg 57015 https://s3.amazonaws.com/prod.skimble/assets/57015/skimble-workout-trainer-exercise-yoga-lying-torso-twists-1_full.jpg 57013 https://s3.amazonaws.com/prod.skimble/assets/57013/skimble-workout-trainer-exercise-yoga-lying-torso-twists-3_full.jpg 985 430228727d4d4281bc6c853d3154f35740411a2c 1358 Ab Curls
Start lying on your back with bent legs. Straighten your arms and hold them slightly off the ground with your palms down. Exhale and crunch up. Extend your arms up and reach them toward your shins. Lower smoothly with an exhale.
60 true 1.5 0 62210 https://s3.amazonaws.com/prod.skimble/assets/62210/skimble-workout-trainer-exercise-ab-curls-2_full.jpg Straighten your arms and hold them slightly off the ground with your palms facing down. 62219 https://s3.amazonaws.com/prod.skimble/assets/62219/skimble-workout-trainer-exercise-ab-curls-3_full.jpg Exhale and crunch up. Extend your arms up and reach them toward your shins. 62227 https://s3.amazonaws.com/prod.skimble/assets/62227/skimble-workout-trainer-exercise-ab-curls-4_full.jpg Lower back down smoothly with an exhale. 62233 https://s3.amazonaws.com/prod.skimble/assets/62233/skimble-workout-trainer-exercise-ab-curls-5_full.jpg Your feet should stay put on the floor and your gaze forward at thigh height. Repeat. 62203 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg Start lying on your back with bent legs. 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d 2268 Blowing in Firm Pose
Sit on your heels. With straight arms, place your hands on your knees. Take a small inhalation. Pull your belly in and up to sharply exhale. Repeat. Emphasize exhalation.
20 true 2 0 1 2485768 https://s3.amazonaws.com/prod.skimble/assets/2485768/skimble-workout-darlene-exercise-blowing-in-firm-pose-01_full.jpg 2485767 https://s3.amazonaws.com/prod.skimble/assets/2485767/skimble-workout-darlene-exercise-blowing-in-firm-pose-02_full.jpg 2485769 https://s3.amazonaws.com/prod.skimble/assets/2485769/skimble-workout-darlene-exercise-blowing-in-firm-pose-03_full.jpg 1519 fde11de7d75f11a22b8438922f37345a46579b25 34 Squats
Stand with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning.
60 true 2.5 0 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 1608 Lion's Breath
Sit in a comfortable position. Rest the tops of your hands on your knees. Inhale. Open your mouth and exhale out loud like a lion. Repeat.
25 0 0 10808 https://s3.amazonaws.com/prod.skimble/assets/10808/skimble-workout-trainer-exercise-lions-breath-2_full.jpg 10807 https://s3.amazonaws.com/prod.skimble/assets/10807/skimble-workout-trainer-exercise-lions-breath-1_full.jpg 276 5e461c4db59cd453f3fc8c5e870a1f0970ca85b9 940 Crescent Lunges
In a forward lunge position, drop your back knee to the ground. With shoulders relaxed, lift arms up torward the back ceiling. Keep the sole of your foot rooted as you point the crown of your head upward. Switch sides after 8 counts.
30 0 0 1 11227 https://s3.amazonaws.com/prod.skimble/assets/11227/skimble-workout-trainer-exercise-left-leg-crescent-split-lunges-1_full.jpg 11228 https://s3.amazonaws.com/prod.skimble/assets/11228/skimble-workout-trainer-exercise-left-leg-crescent-split-lunges-2_full.jpg 11229 https://s3.amazonaws.com/prod.skimble/assets/11229/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-1_full.jpg 11230 https://s3.amazonaws.com/prod.skimble/assets/11230/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-2_full.jpg 539 5ba83906b20b5ca4ad04ca127b7a20c5ab365d2e 165 16ae682374c60748e70234dfceda9fb4e70b51bc Shoulderstand עמידת נר
Only for advanced practitioners! Lay down on your back. Inhale and take your legs and hips up and over. Prop your hips with your hands. Look straight up at your feet. Stack your legs over your hips and squeeze your inner legs together. Take a few breaths. Take your legs overhead and slowly roll out of the pose. Squeeze your legs into your chest and rest.
30 57197 https://s3.amazonaws.com/prod.skimble/assets/57197/skimble-workout-trainer-exercise-yoga-shoulder-stand-1_full.jpg 57191 https://s3.amazonaws.com/prod.skimble/assets/57191/skimble-workout-trainer-exercise-yoga-shoulder-stand-2_full.jpg 57185 https://s3.amazonaws.com/prod.skimble/assets/57185/skimble-workout-trainer-exercise-yoga-shoulder-stand-3_full.jpg 57182 https://s3.amazonaws.com/prod.skimble/assets/57182/skimble-workout-trainer-exercise-yoga-shoulder-stand-4_full.jpg 789 Elbow Plank
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.
40 0 0 49149 https://s3.amazonaws.com/prod.skimble/assets/49149/skimble-workout-trainer-exercise-elbow-plank_full.jpg 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 2241 Dumbbell Bench Press
Start by lying on your back with bent legs and dumbbells in hand. With your arms bent and palms facing your legs, press your arms up to near full extension. Return them slowly, pausing a moment, and then repeat the movement.
60 true 2.5 true 1 true 8 524288 68198 https://s3.amazonaws.com/prod.skimble/assets/68198/skimble-workout-trainer-exercise-dumbbell-bench-press_279a0752-1_full.jpg 68201 https://s3.amazonaws.com/prod.skimble/assets/68201/skimble-workout-trainer-exercise-dumbbell-bench-press_279a0754-2_full.jpg 68205 https://s3.amazonaws.com/prod.skimble/assets/68205/skimble-workout-trainer-exercise-dumbbell-bench-press_279a0756-3_full.jpg 68201 https://s3.amazonaws.com/prod.skimble/assets/68201/skimble-workout-trainer-exercise-dumbbell-bench-press_279a0754-2_full.jpg 68286 https://s3.amazonaws.com/prod.skimble/assets/68286/skimble-workout-trainer-exercise-dumbbell-bench-pressskimble-workout-trainer-exercise-dumbbell-bench-press-palms-inward_279a0751-1_full.jpg 68287 https://s3.amazonaws.com/prod.skimble/assets/68287/skimble-workout-trainer-exercise-dumbbell-bench-pressskimble-workout-trainer-exercise-dumbbell-bench-press-palms-inward_279a0753-2_full.jpg 68302 https://s3.amazonaws.com/prod.skimble/assets/68302/skimble-workout-trainer-exercise-dumbbell-bench-pressskimble-workout-trainer-exercise-dumbbell-bench-press-palms-inward_279a0755-3_full.jpg 68287 https://s3.amazonaws.com/prod.skimble/assets/68287/skimble-workout-trainer-exercise-dumbbell-bench-pressskimble-workout-trainer-exercise-dumbbell-bench-press-palms-inward_279a0753-2_full.jpg 1059 c14ffdb4d90523404a0fd1cadd39506d1f5bf153 1375 Left Glute Rolls
Start seated on the foam roller with both hands on the floor behind the roller and both feet on the floor in front of the roller with knees bent. Lean your body to the left placing most of your bodyweight on your left glute as you search for any tightness.
60 0 0 58594 https://s3.amazonaws.com/prod.skimble/assets/58594/skimble-workout-trainer-exercise-foam-roller-left-glute-rolls_1_full.jpg 58584 https://s3.amazonaws.com/prod.skimble/assets/58584/skimble-workout-trainer-exercise-foam-roller-left-glute-rolls_2_full.jpg 347 002246c1b427978859aa4cf4e539fe2cc99cecdf 1898 Basic Yogic Breath
This is a balancing breath. Inhale deeply. Making a whisper sound at the back of your throat, exhale deeply through your mouth. Now, inhale deeply. Making the same whisper sound, exhale through your nose. Now, make the whisper sound as you inhale and exhale. Steady your breath.
20 0 0 10795 https://s3.amazonaws.com/prod.skimble/assets/10795/skimble-workout-trainer-exercise-skull-shine-1_full.jpg 10796 https://s3.amazonaws.com/prod.skimble/assets/10796/skimble-workout-trainer-exercise-skull-shine-2_full.jpg Crunches
Lie on your back with your knees bent and arms behind your head. Tighten your abs and lift and lower your shoulders rhythmically. Exhale as you lift and inhale as you lower, maintaining tension in your abs throughout the movement.
30 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 4849 https://s3.amazonaws.com/prod.skimble/assets/4849/skimble-workout-trainer-exercse-crunches-1_full.jpg Lie on your back with your knees bent and your hands behind neck. Inhale. 4851 https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat. 434 http://www.youtube.com/watch?v=hMN2z6rykNo 90 7e78eeb29ca955fefa177ace42303de6e24519b2 940 Crescent Lunges
In a forward lunge position, drop your back knee to the ground. With shoulders relaxed, lift arms up torward the back ceiling. Keep the sole of your foot rooted as you point the crown of your head upward. Switch sides after 8 counts.
30 0 0 1 11227 https://s3.amazonaws.com/prod.skimble/assets/11227/skimble-workout-trainer-exercise-left-leg-crescent-split-lunges-1_full.jpg 11228 https://s3.amazonaws.com/prod.skimble/assets/11228/skimble-workout-trainer-exercise-left-leg-crescent-split-lunges-2_full.jpg 11229 https://s3.amazonaws.com/prod.skimble/assets/11229/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-1_full.jpg 11230 https://s3.amazonaws.com/prod.skimble/assets/11230/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-2_full.jpg 539 5ba83906b20b5ca4ad04ca127b7a20c5ab365d2e 165 16ae682374c60748e70234dfceda9fb4e70b51bc 2268 Blowing in Firm Pose
Sit on your heels. With straight arms, place your hands on your knees. Take a small inhalation. Pull your belly in and up to sharply exhale. Repeat. Emphasize exhalation.
20 true 2 0 2485768 https://s3.amazonaws.com/prod.skimble/assets/2485768/skimble-workout-darlene-exercise-blowing-in-firm-pose-01_full.jpg 2485767 https://s3.amazonaws.com/prod.skimble/assets/2485767/skimble-workout-darlene-exercise-blowing-in-firm-pose-02_full.jpg 2485769 https://s3.amazonaws.com/prod.skimble/assets/2485769/skimble-workout-darlene-exercise-blowing-in-firm-pose-03_full.jpg 1519 fde11de7d75f11a22b8438922f37345a46579b25 1136 Double Pigeon
Sit with a straight spine. Stack one leg onto of the other so your ankle is directly on top of your knee. Flex your feet. On an exhale, slowly lean forward folding your chest over your legs. Once you feel the stretch in your hips just hang out and take 5 deep breaths. Switch sides and hold for same length of time.
180 0 0 5575 https://s3.amazonaws.com/prod.skimble/assets/5575/skimble-workout-trainer-exercise-yoga-double-pigeon-1_full.jpg 5572 https://s3.amazonaws.com/prod.skimble/assets/5572/skimble-workout-trainer-exercise-yoga-double-pigeon-2_full.jpg 5569 https://s3.amazonaws.com/prod.skimble/assets/5569/skimble-workout-trainer-exercise-yoga-double-pigeon-3_full.jpg 160 e1e852d07f3f58258ce5b6a32f6ce1feb398a6a0 Kneeling Left Side Plank
Kneel and extend your right leg out and place your left elbow on the floor directly underneath your shoulder. Lift your hips and extend your right arm up toward the ceiling. Hold!
25 32713 https://s3.amazonaws.com/prod.skimble/assets/32713/skimble-workout-trainer-exercise-kneeling-left-side-plank_full.jpg 428 b6961b55399cd112c3629e531dde2f9d54db809d 34 Squats
Stand with your feet hip-width apart. Keeping your back straight, push back with your hips like you are sitting in a chair. Try to go to 90 degrees at your knees before returning.
50 true 2.5 0 155519 https://s3.amazonaws.com/prod.skimble/assets/155519/skimble-workout-trainer-exercise-squats_279a0241-1_full.jpg Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back. 155521 https://s3.amazonaws.com/prod.skimble/assets/155521/skimble-workout-trainer-exercise-squats_279a0242-2_full.jpg Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist. 477 http://www.youtube.com/watch?v=FgRqCLdLnqE 409 13e7a26746690045e203622ffa3e47adbf1b3dd8 804 Wall Sit
Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place your hands flat against the wall, on your upper thighs or out in front. Hold!
30 0 0 60931 https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_full.jpg 36465 https://s3.amazonaws.com/prod.skimble/assets/36465/skimble-workout-trainer-exercise-wall-sit-1_full.jpg 36466 https://s3.amazonaws.com/prod.skimble/assets/36466/skimble-workout-trainer-exercise-wall-sit-2_full.jpg 36469 https://s3.amazonaws.com/prod.skimble/assets/36469/skimble-workout-trainer-exercise-wall-sit-3_full.jpg 36476 https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_full.jpg 491 eb0996944f56fa90387998e56fff5e935ca67f42 789 Elbow Plank
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.
40 0 0 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 2269 Awkward Pose
Standing at the top of your mat, inhale and reach your arm forward. Lift your heels up. Squeeze your inner legs together. Exhale and bend your knees and lower down half-way. Inhale and straighten your legs. Squeeze your legs together. Exhale and bend your knees and squat down. Inhale and straighten your legs.
40 0 0 1707949 https://s3.amazonaws.com/prod.skimble/assets/1707949/skimble-workout-trainer-exercise-yoga-awkward-pose-1_full.jpg 1707952 https://s3.amazonaws.com/prod.skimble/assets/1707952/skimble-workout-trainer-exercise-yoga-awkward-pose-2_full.jpg 1707958 https://s3.amazonaws.com/prod.skimble/assets/1707958/skimble-workout-trainer-exercise-yoga-awkward-pose-3_full.jpg 1707965 https://s3.amazonaws.com/prod.skimble/assets/1707965/skimble-workout-trainer-exercise-yoga-awkward-pose-4_full.jpg 1707973 https://s3.amazonaws.com/prod.skimble/assets/1707973/skimble-workout-trainer-exercise-yoga-awkward-pose-5_full.jpg 1707982 https://s3.amazonaws.com/prod.skimble/assets/1707982/skimble-workout-trainer-exercise-yoga-awkward-pose-6_full.jpg 1707990 https://s3.amazonaws.com/prod.skimble/assets/1707990/skimble-workout-trainer-exercise-yoga-awkward-pose-7_full.jpg 1707998 https://s3.amazonaws.com/prod.skimble/assets/1707998/skimble-workout-trainer-exercise-yoga-awkward-pose-8_full.jpg 1708007 https://s3.amazonaws.com/prod.skimble/assets/1708007/skimble-workout-trainer-exercise-yoga-awkward-pose-9_full.jpg 1310 22f7dcab66b3185ab9ac43f806f56a06904a8963 68 Rest
Chill out and breathe!
מזגן וסגירת חלונות 20 0 0 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1608 Lion's Breath
Sit in a comfortable position. Rest the tops of your hands on your knees. Inhale. Open your mouth and exhale out loud like a lion. Repeat.
30 0 0 10808 https://s3.amazonaws.com/prod.skimble/assets/10808/skimble-workout-trainer-exercise-lions-breath-2_full.jpg 10807 https://s3.amazonaws.com/prod.skimble/assets/10807/skimble-workout-trainer-exercise-lions-breath-1_full.jpg 276 5e461c4db59cd453f3fc8c5e870a1f0970ca85b9 1358 Ab Curls
Start lying on your back with bent legs. Straighten your arms and hold them slightly off the ground with your palms down. Exhale and crunch up. Extend your arms up and reach them toward your shins. Lower smoothly with an exhale.
60 true 1.5 0 62210 https://s3.amazonaws.com/prod.skimble/assets/62210/skimble-workout-trainer-exercise-ab-curls-2_full.jpg Straighten your arms and hold them slightly off the ground with your palms facing down. 62219 https://s3.amazonaws.com/prod.skimble/assets/62219/skimble-workout-trainer-exercise-ab-curls-3_full.jpg Exhale and crunch up. Extend your arms up and reach them toward your shins. 62227 https://s3.amazonaws.com/prod.skimble/assets/62227/skimble-workout-trainer-exercise-ab-curls-4_full.jpg Lower back down smoothly with an exhale. 62233 https://s3.amazonaws.com/prod.skimble/assets/62233/skimble-workout-trainer-exercise-ab-curls-5_full.jpg Your feet should stay put on the floor and your gaze forward at thigh height. Repeat. 62203 https://s3.amazonaws.com/prod.skimble/assets/62203/skimble-workout-trainer-exercise-ab-curls-1_full.jpg Start lying on your back with bent legs. 350 74786dbd9f9f68aca3742a29b7a10a95b1ee425d 784 Bird Dog
Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.
45 true 2.5 0 2533 https://s3.amazonaws.com/prod.skimble/assets/2533/skimble-workout-trainer-exercise-bird-dog-1_full.jpg 2536 https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_full.jpg 2533 https://s3.amazonaws.com/prod.skimble/assets/2533/skimble-workout-trainer-exercise-bird-dog-1_full.jpg 2530 https://s3.amazonaws.com/prod.skimble/assets/2530/skimble-workout-trainer-exercise-bird-dog-3_full.jpg 278 72f3dbc8058e12b90949d77cb3a052a37660a94f 492 Alternating Bicep Curls
Stand with your feet shoulder0width apart, your knees slightly bent and your abs drawn in. Grasp a dumbbell in each hand so your palms face up. Lift each dumbbell to your chest while alternating arms. Complete the prescribed number of reps on both sides.
80 true 2.5 true 1 3268 https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 3265 https://s3.amazonaws.com/prod.skimble/assets/3265/skimble-workout-trainer-exercise-alt-bicep-curls-2_full.jpg Grasp a dumbbell in each hand so your palms face up. Alternate lifting each arm to your chest. 3256 https://s3.amazonaws.com/prod.skimble/assets/3256/skimble-workout-trainer-exercise-alt-bicep-curls-3_full.jpg Exhale as you curl the dumbbell upwards. 3268 https://s3.amazonaws.com/prod.skimble/assets/3268/skimble-workout-trainer-exercise-alt-bicep-curls-1_full.jpg Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 3259 https://s3.amazonaws.com/prod.skimble/assets/3259/skimble-workout-trainer-exercise-alt-bicep-curls-5_full.jpg Avoid using momentum to curl the weight up, and make sure to lower it back down with control. 3261 https://s3.amazonaws.com/prod.skimble/assets/3261/skimble-workout-trainer-exercise-alt-bicep-curls-4_full.jpg Focus on keeping your core engaged, chest tall and back straight. 452 http://www.youtube.com/watch?v=z_8ktARtUAc 76 5d823600102bd4795666cea1527b79158489ede4 1816 Kneeling Right Side Plank
Kneel and extend your left leg out and place your right elbow on the floor directly underneath your shoulder. Lift your hips and extend your left arm up toward the ceiling. Hold!
25 0 0 30593 https://s3.amazonaws.com/prod.skimble/assets/30593/skimble-workout-trainer-exercise-kneeling-right-side-plank-1_full.jpg 433 bfd8b8841dc3a4e7c1b1225dd8890394f264ec2c 789 Elbow Plank
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. Hold.
35 0 0 49149 https://s3.amazonaws.com/prod.skimble/assets/49149/skimble-workout-trainer-exercise-elbow-plank_full.jpg 2380 https://s3.amazonaws.com/prod.skimble/assets/2380/skimble-workout-trainer-exercise-elbow-plank_full.jpg Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line. 5527 https://s3.amazonaws.com/prod.skimble/assets/5527/skimble-workout-trainer-exercise-yoga-elbow-plank_full.jpg Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in. 403 https://www.youtube.com/watch?v=-HAGdcshjCM 85 a2ff1a8111578ff8280ad1cd269649580df08deb 259 Left Oblique Crunches
On your back with bent knees. Prop your right ankle on the upper thigh of your bent left knee. With the left elbow bent and hand behind your head, perform crunches toward the right knee.
30 true 1.5 0 2689 https://s3.amazonaws.com/prod.skimble/assets/2689/skimble-workout-trainer-exercise-left-oblique-crunches-1_full.jpg 52878 https://s3.amazonaws.com/prod.skimble/assets/52878/skimble-workout-trainer-exercise-left-oblique-crunches-2_full.jpg 387 http://www.youtube.com/watch?v=nH-hXTwznlo 52 010c0493588ee2f103c4c1c3d3fecc9b68dc3405 922 Floor Bridge
Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.
15 true 2.5 0 49237 https://s3.amazonaws.com/prod.skimble/assets/49237/skimble-workout-trainer-yoga-exercise-glutes-100-2_full.jpg 49216 https://s3.amazonaws.com/prod.skimble/assets/49216/skimble-workout-trainer-yoga-exercise-glutes-100-4_full.jpg 49204 https://s3.amazonaws.com/prod.skimble/assets/49204/skimble-workout-trainer-yoga-exercise-glutes-100-5_full.jpg Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat. 49252 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg Lie on your back with bent knees and hands by your side. 404 https://www.youtube.com/watch?v=Uh_JljkYBMw 166 e3189ecbf87bc05238398ab3771436da248bff1f 2268 Blowing in Firm Pose
Sit on your heels. With straight arms, place your hands on your knees. Take a small inhalation. Pull your belly in and up to sharply exhale. Repeat. Emphasize exhalation.
30 true 2 0 1 2485768 https://s3.amazonaws.com/prod.skimble/assets/2485768/skimble-workout-darlene-exercise-blowing-in-firm-pose-01_full.jpg 2485767 https://s3.amazonaws.com/prod.skimble/assets/2485767/skimble-workout-darlene-exercise-blowing-in-firm-pose-02_full.jpg 2485769 https://s3.amazonaws.com/prod.skimble/assets/2485769/skimble-workout-darlene-exercise-blowing-in-firm-pose-03_full.jpg 1519 fde11de7d75f11a22b8438922f37345a46579b25 2409 Inhale
Inhale.
מדיטציה מוזיקה מרגיעה - לשים 120 0 0 1 5536 https://s3.amazonaws.com/prod.skimble/assets/5536/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-1_full.jpg 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2026-05-09T05:58:44Z 2015-05-19T11:31:33Z Exercise Mat, Dumbbells, Bench, Foam Roller, WallFull Body2015-05-13T17:41:46Z114114460xzcbwuzeq9mdOmriHararihttps://s3assets.skimble.com/photos/20066876/208618_103691306486669_269456435_n_thumb.jpg_oh_b9bec793ecd9a7c677bc26752958770b_oe_560d4a4c_gda_1443601856_7dfffb36b5f236b9018b8f216cdd7473https://s3assets.skimble.com/photos/20066876/208618_103691306486669_269456435_n_full.jpg_oh_b9bec793ecd9a7c677bc26752958770b_oe_560d4a4c_gda_1443601856_7dfffb36b5f236b9018b8f216cdd7473falsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse1408 208777 26008 P90x Chest And Back 3 https://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/31500/skimble-workout-trainer-exercise-pull-ups-4_full.jpg false 47AEC8E3-AE0E-4238-86CE-BB276B2ADDEA 1140 549 false true 0 208777-p90x-chest-and-back false 2940 1 March In Place
30 Run In Place
45 Jumping Jacks
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat.
45 1747 http://s3.amazonaws.com/prod.skimble/assets/1747/skimble-jumping-jacks-1_full.jpg 1744 http://s3.amazonaws.com/prod.skimble/assets/1744/skimble-jumping-jacks-2_full.jpg 345 http://www.youtube.com/watch?v=MOobpe7IgCw Run Lunges
45 Side To Side Head Rolls
45 Chest-arm-shoulder Stretch
Wide stance. Inhale with arms up. Release arms, stretching behind you
45 Right Side Stretch
Stand tall with your feet together and reach both arms overhead with palms together. Inhale and bend laterally to the right side.
30 1225 http://s3.amazonaws.com/prod.skimble/assets/1225/skimble-sidebends3_full.jpg 1222 http://s3.amazonaws.com/prod.skimble/assets/1222/skimble-sidebends2_full.jpg 363 http://www.youtube.com/watch?v=H74fYoryjcU Left Side Stretch
Stand tall with your feet together and reach both arms overhead with palms together. Inhale and bend laterally to the left side.
30 1225 http://s3.amazonaws.com/prod.skimble/assets/1225/skimble-sidebends3_full.jpg 1219 http://s3.amazonaws.com/prod.skimble/assets/1219/skimble-sidebends1_full.jpg 363 http://www.youtube.com/watch?v=H74fYoryjcU Small Forward Arm Circles
Stand with feet hip-width apart with arms raised at your sides. Draw small forward circles with your arms.
30 1705 http://s3.amazonaws.com/prod.skimble/assets/1705/skimble-small-arm-circles-forward_full.jpg 348 http://www.youtube.com/watch?v=JPDn1sYDolk Big Forward Arm Circles
Stand with feet hip-width apart with arms raised at your sides. Draw big forward circles with your arms.
30 1711 http://s3.amazonaws.com/prod.skimble/assets/1711/skimble-large-arm-circles-forward_full.jpg 347 http://www.youtube.com/watch?v=cCycbuogLZI Small Reverse Arm Circles
Stand with feet hip-width apart with arms raised at your sides. Draw small backward circles with your arms.
30 1708 http://s3.amazonaws.com/prod.skimble/assets/1708/skimble-small-arm-circles-backward_full.jpg 350 http://www.youtube.com/watch?v=yXKo6iADPiU Small Reverse Arm Circles
Stand with feet hip-width apart with arms raised at your sides. Draw small backward circles with your arms.
30 1708 http://s3.amazonaws.com/prod.skimble/assets/1708/skimble-small-arm-circles-backward_full.jpg 350 http://www.youtube.com/watch?v=yXKo6iADPiU 1 Push-Ups
Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
120 1699 http://s3.amazonaws.com/prod.skimble/assets/1699/skimble-pushup-plank-1_full.jpg 1696 http://s3.amazonaws.com/prod.skimble/assets/1696/skimble-pushup-plank-2_full.jpg 368 http://www.youtube.com/watch?v=QfP7u38roSM Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
60 10 http://s3.amazonaws.com/prod.skimble/assets/10/pullup1_full.jpg 13 http://s3.amazonaws.com/prod.skimble/assets/13/pullup2_full.jpg 16 http://s3.amazonaws.com/prod.skimble/assets/16/pullup3_full.jpg Military Pushups
Arms directly beneath shoulders with arms and elbows tight to side
120 Reverse Grip Pull Ups
Grab the pull up bar with an underhanded grip and pull your chin up to meet your wrists and slowly let yourself down. Try not to jerk your body for momentum.
60 229 http://www.youtube.com/watch?v=LIMydLgfAeY Rest
Chill out and breathe deeply.
120 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg Wide Fly Pushups
Pushups with both arms about three inches wider
120 Closed Grip Overhand Pull Up
60 Decline Push Up
120 Dumbbell Bent Over Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, bend your elbows and pull the dumbbells to your rib cage.
120 1813 http://s3.amazonaws.com/prod.skimble/assets/1813/skimble-dumbbell-bent-over-row-1_full.jpg 1810 http://s3.amazonaws.com/prod.skimble/assets/1810/skimble-dumbbell-bent-over-row-2_full.jpg 125 https://www.youtube.com/watch?v=s-c7Zz2VjwI Dumbbell Bent Over Row using both hands Stretch, Water, Rest
Pot stirrerrs
120 Diamond Push Ups
Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.
120 1915 http://s3.amazonaws.com/prod.skimble/assets/1915/skimble-pushups-diamond-up_full.jpg 1918 http://s3.amazonaws.com/prod.skimble/assets/1918/skimble-pushups-diamond-down_full.jpg 814 http://s3.amazonaws.com/prod.skimble/assets/814/skimble_tricep_push_up_diamond_hands_full.jpg mygymworkout http://www.flickr.com/photos/mygymworkout/4375741281 296 http://www.youtube.com/watch?v=OOTE4YGbVik Lawn Mowers (right)
60 Dive Bomber Pushups
Simulates going back and forth underneath a fence
120 Back Fly
Seated at edge of chair. Lean over till rib cage is on knees. Lift dumbbells wrists inward, elbows out toward ceiling
60 1 Pull-ups
With palms facing away while gripping the bar, pull up until your arms form a 90 degree angle.
60 10 http://s3.amazonaws.com/prod.skimble/assets/10/pullup1_full.jpg 13 http://s3.amazonaws.com/prod.skimble/assets/13/pullup2_full.jpg 16 http://s3.amazonaws.com/prod.skimble/assets/16/pullup3_full.jpg Push-Ups
Get in a plank position with arms straight and hands a bit wider than shoulder width. Lower your torso until your elbows form a 90 degree angle and push back up. Keep your neck neutral.
60 1699 http://s3.amazonaws.com/prod.skimble/assets/1699/skimble-pushup-plank-1_full.jpg 1696 http://s3.amazonaws.com/prod.skimble/assets/1696/skimble-pushup-plank-2_full.jpg 368 http://www.youtube.com/watch?v=QfP7u38roSM Reverse Grip Pull Ups
Grab the pull up bar with an underhanded grip and pull your chin up to meet your wrists and slowly let yourself down. Try not to jerk your body for momentum.
60 229 http://www.youtube.com/watch?v=LIMydLgfAeY Millitary Push Ups
60 Stretch
60 Closed Grip Overhand Pullup
60 Wide Fly Pushup
60 Dumbbell Bent Over Rows
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Bend at the waist, bend your elbows and pull the dumbbells to your rib cage.
120 1813 http://s3.amazonaws.com/prod.skimble/assets/1813/skimble-dumbbell-bent-over-row-1_full.jpg 1810 http://s3.amazonaws.com/prod.skimble/assets/1810/skimble-dumbbell-bent-over-row-2_full.jpg 125 https://www.youtube.com/watch?v=s-c7Zz2VjwI Dumbbell Bent Over Row using both hands Decline Pushups
60 Lawn Mower Left
60 Diamond Push Ups
Place your hands close together so your thumbs and index fingers form a triangle on the floor and perform push-ups.
60 1915 http://s3.amazonaws.com/prod.skimble/assets/1915/skimble-pushups-diamond-up_full.jpg 1918 http://s3.amazonaws.com/prod.skimble/assets/1918/skimble-pushups-diamond-down_full.jpg 814 http://s3.amazonaws.com/prod.skimble/assets/814/skimble_tricep_push_up_diamond_hands_full.jpg mygymworkout http://www.flickr.com/photos/mygymworkout/4375741281 296 http://www.youtube.com/watch?v=OOTE4YGbVik Back Fly
60 Dive Bomber
60 1 Shakers
30 Huggers
30 Side Stretch Left
45 Side Stretch Right
45 Hamstring Stretches
Extend one leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and lightly support your upper body with your arms on your upper thigh. Alternating legs.
45 2214 http://s3.amazonaws.com/prod.skimble/assets/2214/skimble-warmups-hamstring-stretches-2_full.jpg 2210 http://s3.amazonaws.com/prod.skimble/assets/2210/skimble-warmups-hamstring-stretches-1_full.jpg 164 http://www.youtube.com/watch?v=f40HPUX9OxI Cat Cow
Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.
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From half push-up, straighten arms and bring your tailbone back toward heels, resting the backs of your thighs on your calves. Hold for a few breaths, feeling the stretch through your back and shoulders.
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